LAHAINA CROSSFIT WOD’N FOR A GREAT CAUSE LAST WEEKEND AT MAUI CROSSFIT EXTREME
WOD:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Scaled:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Ring Rows/Jumping Pullups
20 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Ring Rows/Jumping Pullups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters– and so on for 30 minutes.
**This can be done as a solo WOD if desired as well
COMPETITORS:
A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups
20 Toes-to-Bar
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat one more time.
followed by…
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Optional Additional Conditioning Session
(If possible, do this session a few hours before or after your primary training session.)
Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds
