CrossFit West Houston WOD
8:30 AM Class
Strength 10 minutes
Weighted Plank x :30 secs
Russian KB swings x 10 (Focus on Powerful stand up)
Goblet squats x 5 reps (10 sec pry on last set)
Workout of the Day
Power Snatch- Wall Balls- DU
15 min AMRAP with a partner
Power Snatch 30 75/55
Wall balls 60 20/14
Double Unders 120/200 single unders
** partners must switch every 5 Power Snatch, Every 10 Wall balls, Every 30 DU’s or 50 SU’s
Warrior WOD 9:30 AM
5 min AMRAPS
5 min AMRAP
15 Power Snatch 75/55
30 DU’s
Rest and stretch for 5 mins
5 min AMRAP
10 Wall Balls
7 Toes2Bar
Rest and stretch for 5 mins
5 min AMRAP
10 Cal Row
5 Burpees over the rower
Goal: Constant movement and consistent pacing throughout each AMRAP; don’t crash and burn. Going slower than you think you can is ALWAYS better than going out too hard.
Post your scores to the Whiteboard.
Trunk Work
2 Rounds
weighted planks x 30 sec(adv on rings)
Side planks x 30 secs r/l
easy ring rows x 15
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