MainPic08

"All human beings should be able to perform basic maintenance on themselves."

Kelly Starrett

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Every minute on the minute for 10 minutes (10 Rounds on the minute)

  • 1 Squat Snatch
  • 3 Overhead Squats

Weight: use a challenging weight based on getting all 3 reps of Overhead Squats for all 10 rounds

#2.  Pull-ups - 5 Rounds for max reps Kipping/Butterfly (Mod=use bands)

  • 5 Strict Pull-ups (or as close as you can get to 5)
  • Max Reps Kipping / Butterfly Pull-ups
  • Rest 1 minute

#3.  Standing Press, Push Press, Push Jerk - Every minute on the minute for 5 minutes (5 Rounds on the minute)

  • 1 Press
  • 2 Push Press
  • 3 Push Jerk

Weight: use a challenging weight based on getting all exercise reps unbroken for all 5 rounds, the press should not be so challenging that you are struggling to finish the rep.

Post

Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement


Search

CrossFit Games

CrossFit Regionals

Games Link

Subscribe

Main Workout of the Day

FeedIcon EmailFeedIcon RSS

A Good Read

Sapiens-A Brief History of Humankind

Sapiens

Amazon Link Graphic

Store

 Store Pic

Store Link

CrossFit Logo

Johnnie WOD - CrossFit Football Logo

Power Speed Endurance Logo

Gym Jones Logo

SealFit Logo

Seal Grinder PT Logo

SealFit Logo

Gymnastics WOD Logo

Rouge Fitness Logo

Again Faster Logo

Forged Clothing Logo

AfroBrutality Logo

321 Apparel Logo

RokFit Logo

Wod Gear Logo

NoBull Logo

KillCliff Logo

Mobility WOD Logo

ROM WOD Logo

Monthly Box Subscriptions

Bar Bella Monthly Box Logo

Gainz Monthly Box Logo

Protein Monthly Box Logo

Protein Monthly Box Logo

Strength Crate Monthly Box Logo

WODBom Monthly Box Logo

The WOD Monthly Box Logo

Blogs

Whole 9 Logo

Robb Wolf Logo

Who's On-line

We have 23 guests and no members online

Stats

Users
1
Articles
2576
Articles View Hits
1109093