CrossFit Bel Air – WOD
Today may run over and may not run on time, just FYI in case you have time constraints. we will try to stay with same class times as best as possible.
-NO OPEN GYM- sorry
Bike/row warmup (No Measure)
– 20 Calorie bike ride or 500m row
then 3 rounds of-
– 10 air squats
– 5 baby elephants
– 5 forearm to instep
– 5 pull ups
arm circles- 10 small/meddium/ big each direction
leg swings front back side to side- 10 each leg
Deadlift Ladder of Doom (AMRAP – Reps)
-2 Male athletes will start with 185
-2 Female with 105
-every 90 seconds you will move to next station and perform 2 reps each
-weight will increase at each station set by coaches prior to wod.
-once at your max you may do 1 rep and tap out, stay with your partner as they finish, you will move to next wod as a team.
********* If your form waivers you will be asked to STOP, NO questions asked.*****
-score is total reps
I added “Doom” just because it sounded better 🙂
The Wagner Crush WOD (Time)
For Time or Reps 15 Minute Cap
teams of 2 Male/Male or Female/Female
Cal Assault Bike 150 male/100 female
100 reps Bench Press 135/75
alternating bike rider every 15 for male and 10 cal for female….
do bench reps as you choose, yes you might finish one movement before the other.