Monday, December 4, 2017

CrossFit No Quarter – WOD

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

Warm-up

Warm-up (No Measure)

Tabata plate hops and air squats

-alternate (fit together facing the plate, lateral on one leg, straddle)

PVC Passes

10 OHS

Calf stretch

Quad stretch (couch)

3 rounds

10 DU

5 hand release push-ups

Strength

Bench Press (8sets x 2reps @ 80% )

-Tempo: 3 down, 1 up

-Every 2min

-Superset with 8 standing wall ball throws (no squat)

-If you do not have a 1RM, use this time to find it.

-Have a spotter!

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 pull-ups

18 wall balls

36 DU
RAMP UP:

Ring rows

Goblet squats

SU

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