Call Us: (256) 258-9347

WOD January 11 – 2018

Before the workout we will be doing a warm-up with some renegade rows and hollow rocks. We are slowly going to be working up our new programming to you all and it really won’t fully start till January 22nd. As said in classes we will be offering specific skill work progressions as the extra credit, unless you want something else written down a coach can help you with that!  #NOMADNESS #MORETHANJUSTAGYM


WOD January 11 – 2018

“EMOM 20” – 4 sets of each 

  • 1: supine ring rows | 8 reps
  • 2: left leg box step-ups with dumbbells | 6 – 8 reps
  • 3: l-seated dumbbell press | 8 reps
  • 4: right leg box step-ups with dumbbells | 6 – 8 reps
  • 5: tempo push-ups | 10 reps

Extra Credit – attack one of the following weaknesses:

  • pull-up progressions | level 1 – level 2 – level 3
  • hspu progressions | level 1 – level 2 – level 3
  • muscle-up progressions | level 1 – level 2 – level 3

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