Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Skills Practice
The Junkyard Dog (AMRAP – Rounds)
In Teams of 2,
4 Min. AMRAP of:
2 Partner Triple Jumps
1 Partner Jump Over + Crawl Under
* Partner 1 completes the work while partner 2 rest. While resting partner 2 will sit on the floor – legs straight and together with the arms out to the side forming a T. Partner 1 will jump over partner 2’s arms and legs for the triple jumps. After that partner 2 lay on their stomach for partner 1 to jump over them, then hold a plank for partner 1 to crawl under. Switch rolls when partner 1 completes all the work.
Conditioning
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
RX – Run with 45/25 lb. Plate
[Scale 1]:
Thruster (105/75)
Rope Climbs 10 to 12 ft
Box Jumps (24/20)
Run 35/15 plate
[Scale 2]:
Thruster (75/55)
Rope Get Ups
Box Jumps (20/12)
Run 15/10 plate
Recovery
Foam Roll:
Quads x 20 / Side
Lower back x 20 / Side