WOD 02.10.18

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CrossFit Helix – CrossFit

Warm-up

0830 Partner WOD

Warm-up (No Measure)

1 Minute:

Active Spidermans

Front Rack Stretch

:45 Seconds:

Active Spidermans

Childs Pose

:30 Seconds:

Push-up to Down Dog

PVC Pass Throughs

Rowling:

Complete 3-5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an you land on 97 or 103 meters, your score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty. If no one lands it’s coach’s choice. Today we will make the penalty one of the movements in the workout, such as jump rope, air squats, or push-ups.

WOD

Heave-ho (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

120/90 Calorie Row

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Row

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Row

75 Clean and Jerks (135/95)

10 Rope Climbs
In this partner workout, you can break up movements as you see fit, finishing all of one before moving forward to the next. Weights on the barbell should be something that you are capable of performing at least 15 Thrusters and 10 Snatches/Clean and Jerks when fresh. Teams of 2 guys and 1 girl will complete 110 Calories and teams of 1 guy and 2 girls will complete 100 Calories.

0930 WOD

Warm-up

Warm-up (No Measure)

:45 Seconds

Calf Stretch on Post

Walkouts + Up Dog + Down Dog

Active Spidermans

Push-up to Down Dog

Quad Pulls

Side Lunge

Air Squats

Knee to Chest

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

25 Sit-ups

10 Left-arm overhead walking lunges

10 Right-arm overhead walking lunges

Men: 60-lb. dumbbell

Women: 40-lb. dumbbell