WOD

CrossFit VU – VU Core View Public Whiteboard
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CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Sumo Squat hold 3/3 Samson 3/3 SL Glute Bridge 5/5 deadbugs 5 supermans w/ empty barbell 5 goodmornings 5 back squat 3311 5 Deadlifts 3311 Strength Back Squat (4 x 4 ) 4 @ 72% 4 @ 75% 4 @ 78% 4 @ 80% 15-18 min Metcon Metcon (Time) 40-20-10-5 Wall Balls (20/14)(14/10) 5-10-15-20 Deadlifts (185/125)(135/95)13 min cap RX+ 225/155 Scaled Less weight Less reps
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CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (Time) ‘VU Oregon Trail’ Teams of 2 400m run (together) 100′ KB Farmers Carry (53/35)(44/26) 40 DB Burpee Deadlifts (35/20)(25/15) 400m run 100′ KB Farmers Carry 40 DBL DB Hang Snatch 400m run 100′ KB Farmers Carry 40 Devils Press *One partner does the entire 100′ carry then switch 25 min capRX+ 50/35 70/53 50 reps on the DB movements Scaled Less weight 200m run
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CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 row or bike 3/3 worlds greatest 3 inch worms :30 row or bike 3 good mornings 3/3 elbow punches :30 row or bike 3 front squats 3 strict press Strength Front Squat (4 x 3) 3 @ 73% 3 @ 78% 3 @ 75% 3 @ 80% Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#15 min cap 21-15-9-6 cal bike Scaled 75/55 21-15-9
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CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 7 Plate Floor Press 7 Plate BOR 7 Plate Good morning :30 cardio Metcon Metcon (No Measure) AMRAP 20 5 Bench Press (building) 8 DB BOR 1 min cardio of choice 5/5 SL KB RDL -rest 30 sec b/t rounds- Cool Down ROMWOD
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