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OUR BLOG

Wednesday 1/15/20

By Wodify | In WOD | on January 14, 2020

West End CrossFit – CrossFit

“Airplane Mode” (Time)

2 Rounds:

50/35 Calorie Assault Bike

1k Row

50 Wallballs (20/14)

*Bike subs

1000m Run

Increase row to 2k

Open Athletes

Silverback Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

This is the 4th and final iteration of this Push Press progression

Let’s aim to build in loading from last Friday, adding around 2-4%

As a reminder, the weight stays the same across all 4 sets

Strict Gymnastics

12-9-6:

Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…

6-9-12:

Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each

“Airplane Mode”

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