12/29/14 WOD “New Blue”

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Mobility:  Hip & Ankle Mobility.

Spend a little extra time on mobility if you are going to attempt some ‘New’ weight and spend a bit more time lifting so that everyone can cheer each other on.


Skill Practice Warm Up: None


Strength Workout: Front Squat 1-1-1-1-1-1-1 (7 sets of 1 rep increasing weight each set)


Metabolic Conditioning Workout: “New Blue”

10 Minute AMRAP

10 Wall Balls (A: 20lb/10ft, I*:14lb/9ft, N: 10lb/8ft)

10 Ring Push Ups (Scale by increasing the angle of the rings instead of doing knee push ups)

10, 20, 30, 40… Double Unders (A: Must be in unbroken sets of 10, I*: Must be in unbroken sets of 10, N: 2 sets of 5 singles and 1 DU attempt for each set of 10.) Round of 10 = 2 Sets of 5 singles and 1 DU attempt, Round of 20 = 4 Sets of 5 singles and 1 DU attempt, etc.

Scaling Guide:  5 – 9 Rounds

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