Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Coaches Choice (No Measure)

Whatever they come up with…you do! Yay!

WOD

Masters Event 1 (Time)

ATHLETES & TRAINERS:

Scale weight further to keep form in place. If the trainer sees that form is going out the window during set-up or the WOD….they will scale you for your safety. DONT let your EGO throw out your back. Be smart. FORM BEFORE WEIGHTS! It is ok to drop each rep from the top for the deadlifts. Aim to complete this workout under 20 minutes.

WARNING:

If you are not conditioned for GHD’s then your trainer will scale you. These can be dangerous if you have never done this amount in a workout at high intensity.

C2:

For time:

8 deadlifts

40 GHD sit-ups

80 double-unders

4 rope climbs

80 wall-ball shots

4 rope climbs

80 double-unders

40 GHD sit-ups

8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball

*Women use 245 lb. for deadlifts and a 14-lb. ball

C3:

For time:

8 deadlifts (275/185-lb.*)

40 GHD sit-ups to parallel or 40 Abmat SIt-ups

80 double-unders

4 rope climbs/ halfway / 6 footlock in

80 wall-ball shots (20/14-lb.*)

4 rope climbs halfway / 6 footlock in

80 double-unders

40 GHD sit-ups to parallel or 40 Abmat SIt-ups

8 deadlifts (275/185-lb.*) The deadlifts

*scale movements & weights further if needed.

C4:

2 Rounds For time:

8 deadlifts (95/65-lb.*)

25 sit-ups

50 single-unders

4 ring rows

30 wall-ball shots (10/8-lb.*)

4 ring rows

50 single-unders

35 sit-ups

8 deadlifts (185/125-lb.*)