Announcements
WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
Banded Super Couch Stretch (No Measure)
WOD Prep
5×3: Deadlift
Function WOD
Beast Builder (Function) (9 Rounds for reps)
9 Minute EMOM of:
Minute 1: 9 Front Squats + 1 Push Press
Minute 2: 8 Front Squats + 2 Push Press
Minute 3: 7 Front Squats + 3 Push Press
Minute 4: 6 Front Squats + 4 Push Press
Minute 5: 5 Front Squats + 5 Push Press
Minute 6: 4 Front Squats + 6 Push Press
Minute 7: 3 Front Squats + 7 Push Press
Minute 8: 2 Front Squats + 8 Push Press
Minute 9: 1 Front Squat + 9 Push Press
* All movements should be done Unbroken.
The weight is (155/105).
Sport WOD
Beast Builder V3 (9 Rounds for reps)
9 Minute EMOM of:
Minute 1: 9 Hang Squat Cleans + 1 Jerk
Minute 2: 8 Hang Squat Cleans + 2 Jerks
Minute 3: 7 Hang Squat Cleans + 3 Jerks
Minute 4: 6 Hang Squat Cleans + 4 Jerks
Minute 5: 5 Hang Squat Cleans + 5 Jerks
Minute 6: 4 Hang Squat Cleans + 6 Jerks
Minute 7: 3 Hang Squat Cleans + 7 Jerks
Minute 8: 2 Hang Squat Cleans + 8 Jerks
Minute 9: 1 Hang Squat Cleans + 9 Jerks
* All movements should be done Unbroken.
The weight is (155/105).