Thursday 30 August WOD

FOR TIME:

21-15-9
Kettlebell swings @ 53/35lbs
Pullups
400m Row

OR

3 Rounds
20 Wallball shots @ 20/14lb
20 Double Unders
20 Pushups
400m Run

Post your wod and time to the comments.

Another split day… the wod you don’t do today is the one you will do tomorrow. Look on the bright side… there are no burpees involved!

* * *

CrossFit HQ WOD:
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

CrossFit Football WOD:
In-Season

Complete for time:
21, 15, 9
Squat 225 lbs
Ring Dips
Post times to comments.
Off-Season
Complete 6 rounds:
Max Rep Plyo Push Ups
20 yard Shuttle Run
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.
*Rest as needed between efforts.

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One Response to Thursday 30 August WOD

  1. james.mays35 says:

    3 Rounds
    20 Wallball shots @ 20/14lb
    20 Double Unders
    20 Pushups
    400m Run

    16:23 and I hate Double Unders I have no coordination.

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