11/27/20

Here is today's #WOD!


HOME GYM

Clean & Jerk: Build to a heavy single for the day


Notes:

  • 17 mins

  • heavy for the day

  • not looking for forced 1 RM

  • think smaller jumps

  • volume in attempts versus volume in weight

  • make sure to rest between attempts not complete for time

8 Rounds

8 Sit-ups

8 Lying knee tucks

8 Lying leg raises

8 Swimmer kicks

8 Hollow rocks

:08 sec Hollow holds

Rest 1-2 mins between rounds


Running Clock

EMOM x12 Rounds

M1: 200m Run

M2: 8-12 Kipping Pull-ups

M3: 250/200m Row

M4: 8-12 Kipping HSPUs/ 6-8 S2OH

Rest 5 Minutes

--

AFAP

8-6-4-2

Power Cleans

Thrusters

BB weight @135-155/95-105


Coaches Challenge

BB @185/125


BODY-WEIGHT/FAMILY

8 Rounds

8 Sit-ups

8 Lying knee tucks

8 Lying leg raises

8 Swimmer kicks

8 Hollow rocks

:08 sec Hollow holds

Rest 1-2 mins between rounds


Running Clock

EMOM x16 Rounds

M1: 200m Run

M2: 40 Mountain Climbers

M3: 50ft Reverse Lunge

M4: 50ft Backward Bear Crawl

Rest 5 Minutes

--

30-25-20

Sit-ups

Backward Run (300m-250m-200m)


#missionaccomplished


Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf


Happier. Healthier.

Your friends at Black Iron CrossFit

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