Center Mass

Feb 3rd, 2018

Category: CrossFit

Center Mass

Mandi

Warm-up
2 Rounds
:40 work/:20 rest
1. Row or Ski Erg
2. Burpees
3. Jumping Squat
*If you row in round 1, ski in round 2

Skill
Air Runner
DB Burpee Complex

WOD
3 Rounds
1:00 work/:30 Rest & Rotate
1. Row
2. DB Burpee Ground to Overhead (50,35)
3. Bike
4. Pull-up
5. Ski erg
6. Wallball
7. Air runner- Sub 200m run or Double Unders
Rest 2 Minutes

*Coaches Note* On the Db Burpee GTOH be sure to get your center of mass over the db’s and drive with your legs.

ADV – C2B

Extra Work
EMOM15
1. 3 Snatch Pulls @105%
2. Max Effort Ring Muscle-ups
3. Rest

Row Clinic *8:30 – 9:30 in Southie Orange
Warm-Up
4 minute steady-state row
Then
Alternating Tabata
Wall sit/Plank hold
Then
4 minute steady-state row

Skill
Power 10s

WOD
Buy in: 1k
then
EMOM 10
100m sprint
then
Cash out: 1k

Extra Rowing Work (To be completed anytime this week)
10 minute steady-state row
3-4 minute rest
10 minute steady-state row

Start each piece at a comfortable pace and a low stroke rate (22, 24). Slowly increase pressure each minute so that your last 2-3 minutes are at a 90% effort.

DISCUSSION 3 Comments

  1. Sean Flannery 02/03/2018 at 4:22 pm

    WOD: 584 Adv, w/ dubs for ski, 200m run for air runner.
    (65/25/59/54/300/81)
    Extra: 205#, 32

  2. Jason Barrow 02/03/2018 at 3:18 pm

    I went to the 8AM because I wanted a Daniela-coached class, but all she did was give me grief for my wod-gaming methods.

    WOD: 604 ADV (double-unders)

  3. Brian Campbell 02/03/2018 at 1:45 pm

    Wod: 369 Adv+ 30lb WB
    Extra: Done (236lbs and 31 Muscle Ups)