8-1 WOD

Buy in…
3x
“Cindy”

WOD…

Crosstown Throwdown WOD 1

MEN: Includes Rx’d Men, Scaled Men, and Masters Men 40-59 years old

Complete as many rounds and reps as possible in 17 minutes of:

40 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 95 lb.

30 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 115 lb.

20 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 135 lb.

10 Wall Balls, 20 lb. ball to a 10-foot target

30 Ground to Shoulder, 155 lb.

WOMEN: Includes Rx’d Women, Scaled Women, and Masters Women 40-59 years old

Complete as many rounds and reps as possible in 17 minutes of:

40 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 65 lb.

30 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 75 lb.

20 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 95 lb.

10 Wall Balls, 14 lb. ball to a 9-foot target

30 Ground to Shoulder, 105 lb.

Cash Out…
Walk 200 Meters
Yoga Stretches


7-31

Buy in…
20 Meter Bear Crawl
20 Meter Broad Jump
20 Meter Walking Lunge
200 Meter Run

Conditioning…
5x
30 sec on
30 sec off
Doubles
Sit Ups
Mtn climbers
Side plank

Cash Out…
100 Meter Run Backward
Couch Stretch
Ball on Hammy
Ball on Shoulder


7-30 WOD

Buy in…
10-8-6-4-2
Jump Squat
Strict Press

Skill/Strength…
EMOM for 10 min
Min 1 – 3-5 Strict PullUps
Min 2 – 5-7 Kips

Conditioning…
10 Min AMRAP
5 STO (no more than 115/75)
5 Pull Ups
100 Meter Run

Cash Out…
Hollow Hold
Supermans
Roll Out Quads and hips


7-29 WOD

Buy in…
3x
10 Front Rack Lunges
10 Up Dog/Down Dog

E2MOM for 10 min
3 Front Squats from the ground. If you are struggling with the rack position, do goblet squats or double KB squats

Conditioning…
Tabata
Farmer Carry
Push Up

Cash Out…
Yoga Stretches
Roll your calves


7-28 WOD

Buy in…
12-9-6
Side Plank
Goblet Squat
Russian Swing

Conditioning…
3 Min Clock
3x
30 Cal Row
15 Burpees to a plate
AMRAP Russian Swings (53/35)
Rx+ AMRAP Ground to Shoulder (135/95)
Rest 3 Min

Cash Out…
Walk 400 Meters
Couch Stretch
Roll Out calves


7-25 WOD

Buy in…
3x
3 Strict Pull Ups
6 KB Thrusters
9 Up Dog/ Down Dogs

Conditioning…
“Jackie”
1000 Meter Row
50 Thrusters (45/35)
30 Pull Ups

Cash Out…
Walk 400
Band on Achilles and knee

20140724-210404-75844804.jpg


7-24 WOD

Buy in…
3x
100 Meter Run
10 Up Downs
10 PVC Good Mornings

Skill/Strength…
10 Min to work on high hang clean

Conditioning…
3x
4 Min AMRAP
15 Russian Swings (No more than 70/53)
20 Double Unders
* Rest 1 Min

Cash Out…
Walk 200 Meters
Supermans and Hollow Holds
Roll Quads and Hips


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