WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds for Quality: :20 Hanging L-Sit Hold Rest :10 :20 Handstand Hold Rest :10 :20 Toes to Bar Rest :10 :20 Handstand Push-Ups Rest :10 [Scaling]: Knee Tuck Hold or Active Hang Wall Walk to HS Hold Straight Leg Raises or Knee Tucks HSPU with AB Mats or off Boxes Conditioning 25 Min. Time Cap. 5k Row (Time) Max Effort 5k Row[Scale 1]: No Change [Scale 2]: Max distance within Time Cap or 5k, whichever comes first. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle Pose / Side 1 Min. Half Saddle Pose / Side
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. for Quality of: 150m Row (Supine Grip) 10 Mixed Weighted Lunges (One Arm OH, Other Arm Fr.)* 150m Row (Supine Grip) 50’ Crab Walk * Switch Arm positions after 5 reps. [Scaling]: You choose the weight. Conditioning Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP of: 5 Strict Muscle Ups 4 Squat Snatches (185/125) [Scale 1]: 15 Min. AMRAP of 5 Strict Pull-Ups 5 Strict Ring or Matador Dips 4 Squat Snatches (135/95) [Scale 2]: 15 Min. AMRAP of: 5 Boxer Pose MU Transitions (Slight Pause at each position) 4 High Hang Squat Snatches (95/65) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Cross Pose / Side 2 Min. Standing Straddle Pose
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. AMRAP of: 250m Row 25’ Weighted Bear Crawl (Forward) 25’ Weighted Bear Crawl (Reverse) [Scaling]: You choose the weight! Strength Every 3 Mins. Complete x 5: 5 Regular or Sumo Deadlifts @ 75% 1rm, Climbing [Scale 1]: 5 Deadlifts @ 75% 1rm, Across [Scale 2]: 5 Deadlifts @ Moderate Weight A: Deadlift (Record Heaviest 5) B: Sumo Deadlift (Record Heaviest 5) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Thread the Needle Pose / Side 1 Min. Supine Twist Pose / Side
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Min. Max Distance Row :90 Kettlebell Snatches (Right) :90 Kettlebell Snatches (Left) 2 Min. Max Distance Row :60 Kettlebell Snatch (Right) :60 Kettlebell Snatch (Left) 1 Min. Max Distance Row :30 Kettlebell Snatch (Right) :30 Kettlebell Snatch (Left) [Scaling]: Choose a weight for kettlebell snatches that allows for good technique. Set goals on how many you do before you rest during each round. Do ONE ARM KETTLEBELL SWINGS to scale the movement. Conditioning 6 Min. Time Cap. Re-Test from 7.11.18 Isabel (Time) For Time: 30 Snatches, 135# / 95#[Scale 1]: 30 Snatches (115/75) [Scale 2]: 30 Hang Snatches (75/55) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Pigeon Pose / Side 2 Min. Puppy Dog Pose
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 35 Min. AMRAP of: 500m Row 25 Synchronized Plate Ground to Overhead (45/35) 50 V- or Tuck-Ups 500m Row 25 Synchronized Burpees to Plate (45/35) 50 Russian Twist (20 Wall Ball for both men and ladies) * One partner working at a time except on synchronized movements. Divide the row and ab movement reps evenly. Every 100m on the row = 1 rep. [Scaling]: (35/25) or (25/15) Plates AB Mat Sit-Ups Wall Ball (14) or (10)
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