CrossFit Wig Wag – CrossFit
Partner WOD TBD
from CrossFit Wig Wag https://ift.tt/37K4bYj
via IFTTT
Build to a moderate 5 rep
1:30 AMRAP x 8
9/6 Cals Bike/Row
Max Box Jumps in remaining time
-30s rest-
You will alternate between the bike and rower for 8 rounds. (4 on bike/4 on rower)
Score will be how many jumps you complete in each AMRAP.
3 Rounds for Time:
21-15-9
Thrusters
Pull Ups
-rest 5 mins-
21-15-9
Thrusters
Pull Ups
-rest 5 mins-
21-15-9
Thrusters
Pull Ups
time cap: 40 mins
Intent: Can you do Fran consistently 3 times?
Each round is an interval “sprint”. Your goal should be to maintain a similar pace in round 3 as you had in round 1. 5 mins is plenty of time to rest and recover! Fran weight is 95/65.
6 sets of:
12 Alternating Dbl KB/DB S2OH + 25ft OH Lunge
Build in weight each set.
5 Rounds:
10 DB Clean & Split Jerk
10 Weighted Box Step Overs
10 OAA DB Snatch