Wednesday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Spidermans

:45 Seconds

Medium Bike

Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

:30 Seconds

PVC Pass Throughs

Air Squats

PVC Pass Throughs

Scoops

Skill Work

GD02: Handstand Push-up Drill (No Measure)

*Help athletes understand hand placement. Hands should be placed in front of their head and not to the side. When in the headstand position, your hands and head should form a triangle.

C1- Free standing HSPU

C2- HSPU against wall

C3- HSPU against wall w/ ab-mats

C4- HSPU with box

Metcon

Metcon (AMRAP – Rounds and Reps)

CAT-1

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

55 Calorie Bike *Use rowers if bikes are taken

55 Handstand Push-ups

*Must be able to do handstand push ups to do this CAT

CAT- 2

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

55 Calorie Bike *Use rowers if bikes are taken

55 Dumbbell Push Press (35/25)

CAT- 3

AMRAP 15:

55 Power Snatches (75/55)

55 Pull-Ups (Band OK)

55 Calorie Bike *Use rowers if bikes are taken

55 Dumbbell Push Press (25/15)

CAT- 4

AMRAP 15:

55 Power Snatches (45/35)

55 Jumping Pull-Ups

55 Calorie Bike *Use rowers if bikes are taken

55 Dumbbell Push Press (15/10)