W.O.D. Friday 11/9/18

8
Nov

W.O.D. Friday 11/9/18

Don’t wait any longer!

If your nutrition plan is suffering, don’t do it alone! This innovative program, developed by CrossFit Republic, is ready to help.  Our Form and Fuel certified nutrition coaches will give you the road map and consistent accountability for your journey!  Join our team now!   Either call the gym at 732-5433 or visit formandfuelnutrition.com for more information!

#InvestInYourself #FormAndFuelNutrition #NeverSettle

Skill/Conditioning WOD – 35 minutes

*2 scores

For time…

100 Double Unders, 10 Bar Muscle Ups

80 Double Unders, 8 Bar Muscle Ups

60 Double Unders, 6 Bar Muscle Ups

40 Double Unders, 4 Bar Muscle Ups

20 Double Unders, 2 Bar Muscle Ups

Rest exactly 3 minutes, then complete for time…

4 rounds of…

16 Single Arm KB Overhead Stat. Lunges R/L=2  70/55

16 Wall balls 20/14

*Scale double unders with 2:1 singles or 1:1 line jumps (if line jumps, work on single or double tapping your legs each jump to imitate the single or double under)

*Scale Bar Muscle Ups with 2:1 Ring Row + Ring Dips (example – 1 Bar MU = 2 rings rows then 2 rings dips, and so forth.  Do not do all ring rows OR all ring dips consecutively.  You must alternate)

*On the Overhead lunge, you must alternate arms each round.  Round 1 – right arm for all 16.  2nd round, left arm for all 16, and so forth.

*Scale the overhead lunge with a lighter KB or DB, or nothing at all with an arm raised overhead.

Post time of WOD 1 and WOD 2!

 

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