Daily WOD 1/30/19 “Escalating”
Function, Performance, RTG
A. 12min EMOM
1- 40m (4 lengths) Front Rack KB/DB Carry – HEAVY
2- 4 Eccentric Chin Up + 10 Ring Row
3- :20 / side plank
4-15 Sit-up
B. AB/ Row intervals/ Wall Sit
-:30sec AB/Row @ 80%
-20sec Wall Sit (5sec transition to and from wall)
x8
2min rest
B2.AB/ Row Intervals/ Air squat
-:30sec Air Bike/Row @ 85%
-:20sec Air Squat
x8
2min rest
B3. AB/ Row intervals
-:30sec @ 88%
-30sec Rest
x8.
**Record average Watts for intervals
Categories
- Athlete Profiles & Accomplishments (27)
- Coach's Corner (85)
- Competition (38)
- CrossFit Kids (3)
- CrossFit Open / TT Main Event Series (39)
- Daily Results (1,547)
- Daily WOD (905)
- Function (1,362)
- New Member Blog (10)
- News and Events (201)
- Nutrition (10)
- Performance (1,373)
- Program Philosophy and Education (21)
- RTG (1,348)
- Uncategorized (130)
- Videos (15)