Saturday, August 29 2020

CrossFit Games Master/Teens WOD 2016 "California Club"

For Time:
8 Deadlifts 315/215lbs RX+365/255lbs. MRX 275/185

40 WallBall Sit-Ups 20/14lbs MRX 20/10

80 Double-unders
40 Pull-Ups MRX 40 Ring Rows
80 WallBall Shots 20/14lbs to 10' MRX 20/10 to 9'

40 Pull-Ups MRX 40 Ring Rows
80 Double-unders
40 WallBall Sit-Ups

8 Deadlifts

Flexibility Development

2x30sec Couch Stretch or Modified Couch

2x 30sec Banded Shoulder Stretches

2x30sec Head to Floor Straddle Stretch

2x 30sec Pigeon/Swan/Piriformis Stretch

2x20sec Prisoner Heel to Wall Calf Stretch

CFHSV Running & Endurance WOD:

For Time, with a partner complete in order:

100 dumbbell squats

100 dumbbell snatch

100 dumbbell lunges

100 dumbbell S2O

100 burpee over the dumbbell

One person works on accumulating reps while the other runs; alternate every 400m.

After all reps are complete:

800m partner run