WOD

31
Dec

WOD

CrossFit Fulshear – CrossFit

– Metcon: Come up with the best strategy to hit a max load in 8 minutes as well as a good strategy to split the AMRAP work. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull- ups. How you divide rowing will be the difference maker.

Warm-up

Partner up and perform 200m Row each.

Then grab a barbell and each athlete complete:

8 Thrusters

8 Pull-ups

8 S20H

*Add weight

6 Thrusters

6 Pull-ups

6 S20H

*Add weight

4 Thrusters

4 Pull-ups

4 S20H

*Put bar in rack

Metcon

A traditional “Ladies” WOD of 150 wall balls. For today’s workout, scale the weight. Men at 14 lbs, women at 10 lbs. Do as many as possible UNBROKEN. Post your “unbroken” score on the whiteboard at the front of class. (Donate $1 for a local charity)

Time Cap = 20 min

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon

“2018”

With a partner…

Row 2018 Meters

100 Thrusters (95, 65)

100 Pull-ups

Rx+:(115, 75) (C2B Pull-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Pull-ups)

L1: (55, 35) (Ring Rows)

Time cap = 25 min

2018 (Time)

With a partner…

Row 2018 Meters

100 Thrusters (95, 65)

100 Pull-ups

Rx+:(115, 75) (C2B Pull-ups)

L3: (75, 55)

L2: (65, 45) (Band Assisted Pull-ups)

L1: (55, 35) (Ring Rows)

Time cap = 25 min