Weekend Work Horse

Jul 24th, 2021

Category: Uncategorized

Weekend Work Horse

Weekend Vibes

Warm-up
EMOM 6
1. 200M Run
2. 10 Hand Turn Overs*
3. 30 Double Unders or 60 Singles
*Round 2 Around The World

“Persimmon” (35 min Cap)
-Rx WOD-
800m Run
40 Pull-ups
80 Double Unders

600m Run
30 Toes-to-Bar
60 Double Unders

400m Run
20 Pull-ups
40 Double Unders

200m Run
10 Toes-to-Bar
20 Double Unders

– LEVEL 2 –
For Time:
400m Run
20 Pull-ups
60 Double Unders

400m Run
20 Toes-to-Bar
40 Double Unders

400m Run
20 Pull-ups
40 Double Unders

200m Run
10 Toes-to-Bar
20 Double Unders

– LEVEL 1 –
For Time:
400m Run
20 Ring Rows
40 Single Unders

300m Run
15 Sit-ups
30 Single Unders

200m Run
10 Ring Rows
20 Single Unders

100m Run
5 Sit-ups
10 Single Unders

–ADV WOD-
800m Run
15 Bar Muscle Ups
80 Drag Rope Double Unders

600m Run
30 Toes-to-Bar
60 Drag Rope Double Unders

400m Run
10 Bar Muscle Ups
40 Drag Rope Double Unders

200m Run
10 Toes-to-Bar
20 Drag Rope Double Unders

WOD credit- CrossFit Affiliate Programming.

Extra Work
400m Back Rack Walk (1.15 x bodyweight)
0r
400m Yoke Carry – 25’s on each corner of the Yoke for guys, 15’s for ladies