chest to bar, crossfit, double unders, kettlebell, rounds, training, turkish get-ups, wod, workouts -

Wednesday 7.1.20

Warm-up Prep (10-15 Minutes)

2 Rounds

200m Run

10 Ring Rows

10 KB Floor Presses

10 Lunges

3 Samson Stretches each side


Strength/Skill - Push Press

EMOM 1:30 x 6

6 Reps @ 72% of 1 RM


WOD (Workout of the Day) 

"Smash Mouth"

4 Rounds

40 Double Unders

8 Chest to Bar

4 Turkish Get Ups 53/35 Kettlebell

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen


  • Our goal for this workout is to target 8-12 Minutes
  • This is a sprinty type WOD, go not much quantity in any of the exercises, go unbroken or as close to and get your rest on the TGU's.
  • Score is time

*Scale accordingly if any exercise cannot be performed RX