Champlain Valley CrossFit – Sport: Wednesday, October 10th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

1a) 0:00 – 21:00 – Every 1:30 x 14 sets:

Odd – 5 Bench Press

Even – 60 seconds Ski/Bike/Row/Run

Warm-up as needed. Partner up with someone and share the bench. Build to a heavy loading for the Bench Press. Pick a pace that you can maintain for all 7 sets of the machine work.

1b) 21:00 – 30:00 – 9 minute EMOTM: 9 Double Dumbbell Bent Over Rows

Pick a weight that you can maintain for all 9 sets.

1c) 30:00 – 40:00 – 10 minute AMRAP:

100 Wall Balls 20/14

Max Calories Ski/Bike/Row/Run

Perform the 100 Wall Balls, then max calories on your machine in the remaining time.


Extra Work:

2) Good Morning: 4 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=b4_5TkRlTB4

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