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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, JAN 14TH WOD

Posted: Jan 13, 2020
Categories: WOD
Comments: 0

Warm-up:
3 rounds:
30 sec bike
30 sec hollow rock
samson stretch down
10 slow ring rows

Strength/skill:
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups (3 sec to lower down)
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up +
* 1 Strict Pull-up + 
* 1 Kipping Pull-up +
* 1 Chest to Bar Pull-up +
* 1 Bar Muscle-up
*does not have to be unbroken but should be quick complex. Mod: banded

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows (3 sec pause at top of pull)

Conditioning:
For total time (20min cap):
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alt DB Snatches (50/35, Rx+:70/50)
18/12 Cal Echo Bike (25/20 cal airdyne)

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Tags: WOD

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