Tuesday 11-24-15 WOD CrossFit/Fitness/ADP

You know when people get excited about sports and yell at the TV when they aren't happy about something? Coach Craig takes it a step up while watching the World Weightlifting Championships.

CrossFit & Fitness:

A.
4 Rounds of

alternate back lunges from rack. BB should be in the front rack position and legs should be alternating steps to the back then up to neutral before switching legs. Build to your heavy 8 then start counting your sets.

*Fitness variation BB should be placed in the back rack position.

B.
For Time:
250m Row
15 KBS 30/50#
25 Burpees
15 KBS 30/50#
500m Row
15 KBS 30/50#
25 Burpees
15 KBS 30/50#
250m Row

 *KBS are Russian height swings (shoulder height)

ADP:

4 Rounds of

8 FatBar OH Walking Lunges.

A.
Clean the fatbar and work on a narrower OH position while lunging. Athletes should need no more than 2 min recovery between the weights they choose for the working set.

B.
For Time:
250m Row
15 KBS 50/70#
25 Burpees
15 KBS 50/70#
500m Row
15 KBS 50/70#
25 Burpees
15 KBS 50/70#
250m Row

 *KBS are Russian height swings (shoulder height)

Rest 5 Min

C.
8 Rounds of wall facing handstand holds. 20 seconds work 30 seconds recovery (allowing for two groups to alternate on the wall at a time).

*Wall walk or cartwheel into position...

D.
3 Rounds of 10-20 GHD Sit Ups.