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WOD October 10th – 2017

This workout is designed to ensure athletes have close to full-recovery between efforts. We should be able to share sleds this way. The barbell movements should be light to moderate and capable of being done unbroken. The finisher shouldn’t require more than 10 minutes. #NOMADNESS #MORETHANJUSTAGYM


WOD October 10th – 2017

Every 5 minutes x 5 sets:

  • 100m sledpush (empty)
  • 10 chest-to-bar pull-ups
  • 10 hang power cleans
  • 10 shoulder-to-overhead

RX: 135 – 95
L3: regular pull-ups | 115 – 75
L2: band assisted pull-ups | 95 – 65
L1: ring rows | 35 – 25 russian swings for HPC | 65 – 35
Alternate scaling: 200m for 100m sled push

Finisher – AMRAP 8 minutes:

  • a: dumbbell reverse + forward lunges x 5 reps | rest 45 seconds
  • b: 1-arm dumbbell rows with rotation x 10 – 12 reps each | rest 45 seconds | neutral grip to pronated grip
  • c: side plank crunch x 10 – 15 reps | rest 45 seconds

Extra Credit: 

  • 5 minutes of static stretching or preferred tissue work

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