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Cardio CrossFit WOD, August 21, 2021

21 Aug, 2021

CFC 8.21.21

Metcon (Time)
AQAP with a partner complete:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunges
400m Run
200 Squats
400m Run
150 Walking Lunges
400m Run
100 Push Ups
400m Run
50 Burpees

Time Cap: 40 mins

One partner works while the other rests.
All works divided as desired.
Run split into 200m intervals.

Metcon
AQAP complete:
30 sec Hollow Hold
50 V-Ups
30 sec Hollow Hold

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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