Tuesday, December 2, 2014
"Friends of 'Nicole'"
EQUIP: Wall Ball (20/14), Slam Ball (30/20), Bar (c: 115/85, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rower
WARM-UP:
*Active Stretch
*400m Run/ Row
*10 V-Up
*10 KB Goblet Squat
*10 KB SDHP
*10 alt. 1-Arm KB SDHP
*10 Hand-Release Push-Up
“FRIENDS OF NICOLE”
(WODs inspired by CrossFit benchmark, “Nicole”)
WOD 1
15 Minute AMRAP: Toes-2-Bar
*@ Every Break (drop from bar): 200m Row
———————
WOD 2
14 Minute AMRAP: Wall Ball (20/14)
*@ Every Break: 15 Ball Slam (30/20)
———————
WOD 3
13 Minute AMRAP: Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)
*@ Every Break: 10 Bar-Facing Burpee
———————
WOD 4
12 Minute AMRAP: KB Swing (c: 70/53, p: 53/35, f: 35/18)
*@ Every Break: 5 ea. alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)
———————
SCORE = # T2B + # Wall Ball + # SDHP + # KB Swing
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