Thursday, October 12, 2017

CrossFit No Quarter – WOD

In fitness, there are no short cuts. It involves immense discipline and hard work.

Warm-up

Warm-up (No Measure)

400m medball run

PVC Passes

10 OHS

Calves stretch

Couch stretch on the bench

3 rounds

20 mountain climbers

10 empty barbell thrusters

10 hang power cleans

10/7 hand release push-ups

Midline

Warm-up (No Measure)

5 rounds

15sec V-ups

15sec toe touches at 90

15sec hollow hold

15sec superman

REST 30sec
Attempt to work for a minute without rest

Metcon

Metcon (Time)

800m run

80 alt lunges (jumping lunges)

400m run

40 hang power cleans 95/65 (135/95)

200m run

20 thrusters
16min CAP

RAMP UP:

400m run

40 glute bridges

200m run

20 SDLHP

250m row

10 squat jumps to a target

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