MOTT THE HOOPLE

Birdneck – Daily WOD

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ADDERALL (3 Rounds for reps)

CONTINUOUS CLOCK:
0:00-10:00
1 MILE RUN THEN AMRAP IN REMAINING TIME OF:
CLEAN AND JERKS 135/95 FOR SCORE
*** REST 3 MINUTES
13:00-20:00 (7MIN)
800 M RUN THEN AMRAP IN REMAINING TIME OF:
POWER SNATCHES 115/80 FOR SCORE
*** REST 3 MINUTES
23:00-27:00 (4 MIN)
400 M RUN THEN AMRAP IN REMAINING TIME OF:
THRUSTERS 95/65 FOR SCORE
*** EACH ROUND IS A SEPARATE SCORE.
*** TO SCALE THE RUNS (MILE TO 1200M) (THE 800 TO 600) (THE 400 stays 400)
One bar and change weights when you need to.

Metcon (AMRAP – Reps)

ACCESSORY WORK

4 ROUNDS OF:

15 V-ups https://www.youtube.com/watch?v=7UVgs18Y1P4

15 superman arches https://www.youtube.com/watch?v=dtV15ukmCYA

24 FT HANDSTAND WALK

score is how many times you need to kick up to a handstand to complete the walks… If you do it unbroken then thats 1 as you did one kick up then walked the entire distance.

CrossFit 101 – Wed, Jun 26

Birdneck – CrossFit 101

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101 DAY 3 (AMRAP – Rounds and Reps)

LEARN / PRACTICE THREE MOVEMENTS:

1: AIR SQUAT (upright chest; looking forward; flat footed; knees tracking outward over the toes NOT CAVING IN; below parallel)

2: Pull ups (strict and show kipping/butterfly) / negatives / jumping pull ups / ring row (easy and hard) / banded PVC pull down

3: KETTLEBELL SWINGS (Russian / American) (not bending over too much and not squating down too much somewhere IN BETWEEN!) WORK UP TO A HEAVY KETTLEBELL FOR A FEW!

THEN 8 MINUTE AMRAP:

10 PULL UPS / RING ROWS

10 AIR SQUATS

10 KBS (RUSSIAN STYLE TO A 45 DEGREE ANGLE; BE SAFE AND DONT TRY TO GO DIRECTLY OVERHEAD FOR NOW! prefer you use a heavier kettlebell russian style than a light kettlebell american style, the heavier kettlebell will teach you a more explosive hip drive rather than doing a light kettlebell turning it into a front lateral raise with the shoulders! LEARN TO BE EXPLOSIVE WITHT THE HIPS!!!!