WOD – Thu, May 4
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
60 Cal Row
60 Pistols
Time cap: 11 Minutes
After Party
4×6
Bicep Curls
Triceps Extensions
60 Cal Row
60 Pistols
Time cap: 11 Minutes
4×6
Bicep Curls
Triceps Extensions
20 Minute AMRAP
400m Run
Max Pull-ups
400m Run
Max Toes to Bar
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Swings are overhead (70/53).
One attempt every 2 minutes
12-9-6
Snatch (135/95)
Burpee Box Jump (24″/20″)
Time cap: 8Minutes
With a partner
12 Rounds
5 Deadlift (225/155)
3 Muscle-ups
200m Run
Trading full rounds
50-40-30-20-10
Double Under
Sit-up
*20 KB Swing after each round (53/35)
Time Cap: 20 Minutes
KB Swing overhead.
x4
:30 Farmer’s Carry
:30 Rest
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
4×6
Bicep Curls
Triceps Extensions
With a partner
5 Rounds
400m Run
250m Row
500m Bike
Time cap: 24 Minutes
Both partners complete all the work. Both partners will run each 400 together. Once inside, one person bikes while the other rows then switch and repeat before starting the next round.
x4
:45 Plank
:15 Rest