Birdneck – Daily WOD
Metcon (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups (everyone use a 20 inch box for the step ups)
1 minute of rest
** RX MEN = 95 BARBELL , 35 DUMBELLS
** RX WOMAN = 65 BARBELL, 25 DUMBELLS
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** RX+ Men: 115lb barbell, 35lb dumbbells
** RX + Woman: 85lb barbell, 25lb dumbbells
******* PRO = SEE BELOW QUARTERFINALS 24.1
STIMULUS: Conditioning. This might be a grip workout as well as cardio. Use that minute rest as best you can!
Barbell= Should be challenging (singles) unless your a stronger athlete (sets of unbroken)
ROW= If your a good rower this is where you will get the most reps per minute push here!!!!
STEP UPS= probably your next highest reps per minute.
CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
To learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click here
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Metcon (No Measure)
ACCESSORY WORK:
4 ROUNDS OF:
20 ALTERNATING PISTOLS (USE A RAISED HEEL OR STANING ON A BOX IF NEEDED)
:20 SECONDS OF FREE STANDING HAND STAND HOLD (NOT AGAINST A WALL AND TRY TO BE AS STATIONARY AS POSSIBLE)
XFCandVBBC 