CROSSFIT VIDATHA

2017 August 12

Partner WOD 10min AMRAP – row for distance while 1 partner holds plank (switch every 250) 10min AMRAP – run for distance while 1 partner holds weight plate overhead squat (switch every 200) 10min AMRAP – wall balls while 1 partner hangs (switch every 20) *reps don’t count if partner not in static position. *If…

2017 August 10

GYMNASTIC STRENGTH: Pull-Up Progressions 15min EMOM – 1st 20sec static chin hold – 2nd 5/side SA Ring Row – 3rd 5 scap pushup > pushup METCON: 2rds of – 2min row – 2min bear hug lunges (use 2 plates) – 2min farmer carry – 2min rotational medball slam (use wall ball)

2017 August 5

DALLAS 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1…

2017 August 4

GYMNASTIC STRENGTH: Pistol Progressions 15min EMOM – 1st 5 Pistol > Skater R – 2nd 5 Pistol > Skater L – 3rd 5 Natural Leg Extensions METCON: Partner WOD 12min AMRAP – Farmer Carry Steups – 6 Wall Walks *while partner A does wall walks partner B does 8 wall walks *score is total Farmer…