16th July 2020
WOD WOD, July 17, 2020
Friday
Warm-up
Metcon
EMOM 12-16 : MU / WOD skill Transfer
1. 1 x Ring pull up + 5-10 Sec Chest 2 Ring Hold
2. 20 Sec Hollow Hold
3. 1 x Ring Dip + 5-10 Sec Top of Ring hold
4. 30 Sec Dubz Play
Skill Transfer options
RPU: 1 x Ring Row into 10 sec C2R hold
RD : 1x Push Up into 10 Sec Push Up Hold
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
MODZ
MU : Bar, C2B Pull Ups, Chin over bar PU, Jumping
WB : Reduce weight, distance
Dubz : 50 Reps / 150 x Single Skips
MU : Bar, C2B Pull Ups, Chin over bar PU, Jumping
WB : Reduce weight, distance
Dubz : 50 Reps / 150 x Single Skips
10m x Strict Inchworm walk out
10m Reverse Lunge
10m x Strict Gymnastics bear crawl
10m x Rotating Cossack Squat