WOD

28
May

WOD

CrossFit Fulshear – CrossFit

– Metcon: Today’s piece the challenge is to maintain consistent output
across all AMRAPs. While each AMRAP is similar there are some subtle
differences that will challenge you in a different way. Your score today is
your total amount of rounds + reps.

Warm-up

QOD: Spiderman or Superman?

Alternating Tabata:

1a) Single Unders

1b) OH Plate Hold

Then,

10-8-6-4

Ground to Overhead with a plate

Walking OH Plate Lunges (total reps)

Abmat Sit-ups

Then,

Run 200 Meters

Metcon

With a running clock:

0:00-10:00

Row 250 Meters

15 Abmat Sit-ups

50 Double Unders

Rest 30s between Rounds

12:00-20:00

Row 250 Meters

15 Ground to Overhead with a plate (45, 25)

100 Single Unders

Rest 30s between rounds

22:00-28:00

Row 250 Meters

10 Walking OH Lunges w. plate (45, 25) (total)

50 Jump Rope, Single Leg jumps (25 each side)

L3: (35, 15)

L2: (25, 10) (Double Under Attempts)

L1: (15, 10) (Single Unders) (Walking BW Lunges)

*Score = total rounds + reps

Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-10:00

Row 250 Meters

15 Abmat Sit-ups

50 Double Unders

Rest 30s between Rounds

12:00-20:00

Row 250 Meters

15 Ground to Overhead with a plate (45, 25)

100 Single Unders

Rest 30s between rounds

22:00-28:00

Row 250 Meters

10 Walking OH Lunges w. plate (45, 25) (total)

50 Jump Rope, Single Leg jumps (25 each side)

L3: (35, 15)

L2: (25, 10) (Double Under Attempts)

L1: (15, 10) (Single Unders) (Walking BW Lunges)

*Score = total rounds + reps

Hypertrophy

Superman: 2 x [email protected] Rest 60s.