WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Tabata for Quality, (:20 On, :10 Off x 12) Inverted Shoulder Taps Ring L-Sit Hold Bottoms Up Pistols (Right) Bottoms Up Pistols (Left) [Scale 1]: Wall Walk to Shoulder Taps Ring Support Hold Bottoms Up Pistols (Right/Left) [Scale 2]: Handstand Hold Matador Support or Ring Push-Up Hold Assisted Bottoms Up Pistols (Right/Left) * Use the rig for assistance. Conditioning 25 Minute Time Cap. RX Plus = 13 Minute Time Cap. 2018 Regionals 18.3 (Time) 3 Rounds of: 9 Muscle Ups 36′ Handstand Walk 36-45-54 Alternating Pistols 36′ Handstand Walk [Scale 1]: 3 Rounds of: 5 Muscle Ups 25′ Handstand Walk Attempts 36-45-54 Alternating Scaled Pistols 25′ Handstand Walk Attempts [Scale 2]: 3 Rounds of: 5 Muscle Up Transitions 36′ Bear Crawl 36-45-54 Lunges 36′ Bear Crawl ROMWOD & CHILL Hold the following poses and stretches for the...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m Row
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Coach Led: 5 Front Squats 5 Tall Cleans 3 Cleans (Power Position) 3 Cleans (Knees) 3 Cleans (Below Knees) then, 5 Strict Press 5 Push Press Push Jerk Technique Strength Every :90 x 7: 1 Clean & Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Clean & Jerk @ 80%, Across [Scale 2]: 1 Hang Clean & Jerk @ Moderate Weight, Climbing or Across Clean and Jerk (Go Heavy!!!!!!) Conditioning ()
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Medicine Ball Clean Technique (No Measure) Conditioning 28 Minute Time Cap. Metcon (Time) 3 Rounds of: 50 Medicine Ball Cleans (20/14) 800m Run [Scale 1]: 3 Rounds of: 40 Medicine Ball Cleans (14/10) 600m Run [Scale 2]: 3 Rounds of: 400m Run 25 Medicine Ball Cleans (10/8) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Childs Pose w/ Shoulder Stretch 1 Min. Toe Saddle Pose 1 Min. Twister Cross Pose (Right) 1 Min. Toe Saddle Pose 1 Min. Twisted Cross Pose (Left)
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer, (:20 On, :10 Off x 12 Total Rounds) Squat Therapy Scap Push-Ups Scap Pull-Ups * Slow and controlled movements. Conditioning 35 Minute Time Cap. Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*[Scale 1]: 4 Rounds of original reps -OR- 5 Rounds of: 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Air Squats * 3 Minutes Rest [Scale 2]: 5 Rounds of: 10 Kneeling Barbell Pull-Ups 15 Push-Ups 25 Sit-Ups 30 Air Squats * 3 Minutes Rest Recovery LAX Ball on the Foot 2 Minutes per Side.
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