Pineapple Upside Down Cake

Feb 5th, 2019

Category: CrossFit

Pineapple Upside Down Cake

Brennan

Warm-up
5 Minutes of Jump Roping
Technique Work

Strength WOD
EMOM20
Odd- 2 Squat Snatches
Even- 20 Double Unders

Mins: 0,2,4- 75%
Mins: 6,8,10- 80%
Mins: 12,14- 85%
Mins: 16, 18- 90%

Know your numbers before the EMOM starts.

Skill WOD
In 10 Minutes
1065m Run then AMRAP
50 ft Handstand Walk
10 Alternating Pistols (Pistol Scaling Options HERE)

or

In 10 Minutes
1065m Run then AMRAP
3 Wallclimbs
10 Alternating Pistols

Extra Work
30/25 Calorie Bike
100’ SB Hug Carry (140/90)
25/20 Calorie Bike
200’ SB Hug Carry
20/15 Calorie Bike
300’ SB Hug Carry
15/10 Calorie Bike

DISCUSSION 4 Comments

  1. Sean Flannery 02/06/2019 at 9:14 am

    Strength: 135-165#
    WOD: 3+3 w/wall climbs
    Extra: 10:57 w/135# D-ball

  2. Ryan Gould 02/06/2019 at 3:04 am

    WOD1: 135-185 (squat cleans)
    WOD2: 4 (weirdo stuff)
    —100 ft farmers carries (2 pd KBs), at 50 foot mark do 10 air squats
    —3 strict press at 95#

  3. Trevor 02/06/2019 at 1:06 am

    Snatch: 115-135
    WOD: 800m air runner, 5 strict hspu, 10 pistols
    3+3

  4. Chad Kucera 02/05/2019 at 6:13 pm

    Snatch: 135-165, 185, 195, 205
    WOD: 2 rounds 50’ HSW w/10 stepups