Wod Tuesday 8/23/16

1.      Warm Up:

Coaches’ choice

2.     Strength:

EMOM 6

3 Hang power cleans

3.     Wod:

CrossFit Main site

 From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00 perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00 perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00 perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Beginner:

From 0:00-3:00, perform 2 rounds of:

3 ring rows

6 push-ups to a box

9 squats

From 3:00-6:00 perform 2 rounds of:

4 ring rows

8 push-ups to a box

12 squats

From 6:00-9:00 perform 2 rounds of:

5 ring rows

10 push-ups to a box

15 squats

From 9:00-12:00 perform 2 rounds of:

6 ring rows

12 push-ups to a box

18 squats

Do not exceed 12 minutes. Complete 2 rounds within the 3-minute window and use the remaining time to rest. Every 3 minutes add 1 additional ring row, 2 additional push-ups and 3 additional squats. For the ring row, place the feet in a position that allows the you to execute at least the first 2 rounds unbroken. Keep the feet in that place throughout the workout. Find a box height for the push-ups that allows the same standard to be met and do not change heights as fatigue sets in. Rest as needed throughout the workout.

Intermediate:

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00 perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00 perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00 perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. The intermediate can complete this workout as Rx with a goal of completing a minimum of 9 minutes. Decrease to 2 rounds per 3-minute window if necessary.

joe

Shirtless Joe

 

 

 

Posted in WOD

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