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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

MON, JAN 6TH WOD

Posted: Jan 5, 2020
Categories: WOD
Comments: 0

Warm-up:
3 rounds:
30sec work, 10 sec rest
jumping jacks
PVC pass throughs
Side plank ea side
PVC OHS
Strength/skill:
A) 3 Sets Not For Time

12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridge
(video: https://youtu.be/lqA6OI9mb7g)

B) Back Squat Waves
4 Reps @ 68%
3 Reps @ 73%
2 Reps @ 78%
3 Minutes Rest
4 Reps @ 73%
3 Reps @ 78%
2 Reps @ 83%
3 Minutes Rest
4 Reps @ 78%
3 Reps @ 83%
2 Reps @ 88%
Conditioning:
For total reps:
5min AMRAP:
21-15-9:
OHS (95/65)
T2B (Mod: hanging knee raise)
--Rest 5 Minutes--
5min AMRAP:
15-12-9:
Thrusters (95/65)
C2B Pull-ups (Mod: jumping)
**Scale appropriately to move fast. Goal is to at least get into the 9s on both

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Tags: WOD

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