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2-14-19
CrossFit ThunderDome – CrossFit
Exodus 18:14-24
Warm-up
Warm-up (No Measure)
Baseline Work
Jog D&B
High Knees D&B
3 Inch Worms
10 Air Squats
Butt Kick D&B
3 and 10 again
Side Shuffle D&B
10 Push Ups
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On Your Own
PVC Stretching
Accessory Work
Bent Over Row (8 Sets of 8 as an EMOM / Sugg-135,85)
**ALL ROUNDS AT THE SAME WEIGHT**
Alt rounds with Over hand grip and Curl Grip. Over hand grip should hit at the sternum. Curl Grip should hit a few inches lower than the sternum.
Metcon
Metcon (Weight)
Partner WOD
2 – 6 Min AMWAP
600m Run – Together
Max Bench Press
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2 – 6 Min AMWAP
400m Run – Together
KB Hang C&J
*This WOD is for total pounds pressed.
Athletes will run together and will then switch out on the weighted movement as needed.
You can choose your weight on both movements. Multiply your weight times your total reps for that movement and you have your total weight. Please do not change your weight on either movement once you start. It will work itself out.
Example:
Partner 1 does 40 reps on bench at 100 pounds. =4000lbs
Partner 2 does 30 reps on bench at 100 pounds. =3000lbs
Partner 1 does 30 reps on KB C&J @ 53 pounds. = 1590lbs
Partner 2 does the same. = 1590 lbs
Their total for the team score is 10,180 lbs