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Wednesday WOD

September 12, 2017

CrossFit Training Valley – CrossFit


Test for Scapular Strength:

Single arm DB test for exterior rotation

Single arm DB test for powell raise

– Goal for beginner should be 10# DB per hand x 8 reps

– Goal for advanced athletes should be 8 reps per arm with DB 10% of Close Grip Bench Press 1 rep max

Followed by. . .


3 rounds of:

10-15 Lat Insertion Pull Ups

Rest 30 seconds

5-10 Bottom 1/2 Pull Ups

Rest 30 seconds

5-10 Top 1/2 Pull Ups

Rest 1 min

Followed by. . .


12 rounds of:

1 Tuck Up

1 V-up

1 Straddle up

10 second Hollow Hold

Rest 30 seconds after you have completed 3 rounds


Metcon (AMRAP – Rounds)

Death by Sprints
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

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