Call Us: (256) 258-9347

WOD August 11th – 2017

Try and go for a heavy triple today. The last set should definitely be challenging for everybody. Most of the sets during the metcon should only take about 60 – 90 seconds. The goal is to create a 1:1 work rest ratio! #NOMADNESS #MORETHANJUSTAGYM


WOD August 11th – 2017

Strength:

  • back squat | work up to 85 – 90% for 2 – 3 reps | rest 2 – 3 minutes between heavier sets | reset on each rep | perform about 6 – 7 sets | compare to back squat wave performed in month 1

“This Just Thin” – For Time – 15 minute timecap

  • 20 wallballs
  • 10 HSPU
    rest 1 minute

RX+: strict HSPU
RX: 20 – 14
L3: 14 – 10 | 15 – 20 push-ups
L2: 14 – 10 | 10 – 15 push-ups
L1: 10 – 8 | 10 box push-ups

Extra Credit:

  • 100 banded pull-throughs
  • 50 seated kettlebell side bends each side

Leave a Reply

Latest Posts

Partners

CrossFit Journal: The Performance-Based Lifestyle Resource

Address

CrossFit Nomad
102 Gin Oaks Ct
Madison, AL 35758
(256) 258-9347

Privacy Policy