Thursday 14th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working for 3 minutes and resting for 3 minutes for a total of 5 rounds, complete:


20 Wall balls 9/6kg to 10/9’

20 Dumbbell hang clean and jerks 22.5/15kg (10 each arm)

In remaining time complete as many reps as possible of:

Round 1 - Triple unders

Round 2 - Handstand walk 4’ = 1 rep

Round 3 - GHD Sit ups

Round 4 - Single arm overhead walking lunge steps 22.5/15kg

Round 5 - Legless rope climbs from seated ‘L’ sit start 11.5/10.5’


Scaled Options


10 Wall balls 4/2kg to 9/8’’

10 Dumbbell hang clean and jerks 10/5kg (5 each arm)

In remaining time complete as many reps as possible of:

Round 1 - Single/Double unders

Round 2 - Shoulder taps from wall climb or press up position

Round 3 - Abmat Sit ups

Round 4 - Walking lunge steps 

Round 5 - Strict banded pull ups / horizontal to vertical rope pull ups / leg assisted rope climbs



3-2-1-GO!!