Wednesday, October 11, 2017

CrossFit No Quarter – WOD

True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.

Warm-up

Warm-up (No Measure)

5 rounds

30 single unders

20 mountain climbers

5 burpees

Banded passes

10 OHS

Seated partner straddle

Foam roll the lats

3 rounds

3 rope pulls

8 squat jumps

5 hang power snatches w/ empty barbell

Strength

Bench Press (10@40%, 10@45%, 20@55%)

-Every 3min

-Stick to the numbers, in the comment use +(if the last set was pretty easy); -(if you didn’t get all 20); =(if you got 20 reps, but you don’t think you could add anymore weight today)

Metcon

Metcon (Time)

3 rounds

14 pull-ups (3 rope climbs)

21 wall balls 20/14 (unbroken)

7 power snatches 95/65 (135/95)
12min CAP

RAMP UP:

15 ring-rows

15 goblet squats

15 plated ground to overhead