Tuesday 26 February WOD

21-15-9 REPS FOR TIME:

Overhead Kettlebell Lungewalk Steps – Right Hand
Kettlebell Swings
Overhead Kettlebell Lungewalk Steps – Left Hand
Kettlebell Swings

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CrossFit HQ WOD:


Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

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CrossFit Football WOD:

Complete 6 rounds:
3 Hang Power Cleans @ 75% of 1 RM
1 Twenty Yard Short Shuttle Run
*Rest 90 seconds between rounds
*Amateurs use 75% of body weight
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**First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.

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One Response to Tuesday 26 February WOD

  1. Andy says:

    do it unbroken!! don’t put that thing down!!

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