3rd September 2019
WOD WOD, September 4, 2019
OPEN WOD 13.2
God save us. This is by far the one I fear the most ( Chief )
Warm-up
A)AMRAP 5
Lat activation (8/8)
Bear crawl
Glute Bridge
10 KB swings
Lat activation (8/8)
Bear crawl
Glute Bridge
10 KB swings
B)Barbell prep
Push Jerk (Weight)
E2M x 5 sets
a)
3 x Push jerks (from floor)
b)
3 x Weighted pull ups
*Working up to heavy triple both movements
*Partner 1 on push jerk,
partner 2 on PU, swap E2M
Weighted Pull-ups (Weight)
*Record top load
*Scale to BW C2B / BW / Pause Banded
*Scale to BW C2B / BW / Pause Banded
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"
Rx 52/35, 24/20"
*Same weight on the bar
*Record TOTAL REPS
*Same weight on the bar
*Record TOTAL REPS
OPTIONS:
STO/DL: Lighten the load
BJ: Step ups
COOL DOWN
Banded lats (90sec per side)
Calf smash (foam roller or KB handle)
Calf smash (foam roller or KB handle)