1/11/2018

Main Site WOD

https://journal.crossfit.com/article/cfj-crossfit-wod-171222

WOD Intermediate

Beginner

Skill Work

Kipping/C2B Skill Work

Dumbbell Thruster

WOD

3 Rounds for Time:

250m Row

21 Dumbbell Thrusters (30/20)

12 C2B Pull Ups

Skill Work

Kipping/C2B Skill Work

Dumbbell Thruster

WOD

3 Rounds for Time:

250m Row

15 Dumbbell Thrusters (30/20)

9 C2B Pull Ups

 

Skill Work

Kipping Skill Work

Dumbbell Thruster

WOD

3 Rounds for Time:

250m Row

15 Dumbbell Thrusters (15/10)

12 Ring Rows

Notes:

  • Today’s WOD is from the Main Site. It’s a short burner of rowing, thrusters and C2B pull ups.
  • The open is coming and we will most likely see each of these movements.
  • Before the WOD we are going to take some time to practice and work on kipping and applying it to the C2B pull up. This should be skill work, so make sure you save your grip so you can perform you 36 reps in the WOD at a high intensity.
  • We will also review and practice the dumbell thruster.  This should be a light dumbbell that you can keep moving.
  • Challenge yourself on the pullups. If you can, do a few C2B and the rest regular pull ups. Scale up a bit to prepare for the open.
  • Keep your row time within 10 seconds each round.
  • This is a hard fast WOD. We are looking to be unbroken or as close to unbroken as possible. Scale accordingly but keep it challenging. You are going to get a different stimulus from the dumbells.
  • We are looking for this WOD to be between 5-10 min, closer to 5…
  • Move Well, Play Hard, Have Fun

Scaling Options:

  • C2B Pull Ups – Pull Ups – Ring Rows
  • Dumbbell Thrusters – Lower Reps, Lower Weight

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