Friday 6/27 WOD

Main – CrossFit

Here comes CAPE-A-CITY! Today we want to measure our intensity through the same WOD thrice.

The first WOD should be a sprint…Only 4min long, so come out the gates swinging!

The second WOD should be the same as the first…it is a quick 6 min punch that should be done before you know it…so get after it and learn your pace as you reach further into the chipper!

The third WOD, take what you learned in the first two sections of today, and push through the entire chipper being smart! The WOD gets easier as the movements get easier, however, the reps go up, so build on each set!

Finish up a great week today with a full effort and get ready for tomorrow’s event IRON WILL’s 5k! Come and participate, even if it’s being in the Walking Crew!

Happy WODing and Happy Friday!

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WU

Coach’s Choice

Today is on a Running Clock, with 3min between each AMRAP.

WOD

:20: Metcon (AMRAP – Reps)

4min AMRAP:
500m Row or 400m Run
10 Burpee Box Jump Overs @24/20″
20 Toes To Bar
30 Shoulder to Overhead @115/80
40 KB Swings – American @24/16kg
50 Double-Unders

:27: Metcon (AMRAP – Reps)

6min AMRAP:
500m Row or 400m Run
10 Burpee Box Jump Overs @24/20″
20 Toes To Bar
30 Shoulder to Overhead @115/80
40 KB Swings – American @24/16kg
50 Double-Unders

:36: Metcon (Time)

For Time:
500m Row or 400m Run
10 Burpee Box Jump Overs @24/20″
20 Toes To Bar
30 Shoulder to Overhead @115/80
40 KB Swings – American @24/16kg
50 Double-Unders

Road To Crush

Bench Press (4 Sets of 5 Reps Plus 1 Max Set)

The 5th Set @Body Weight for Max Unbroken Reps

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