Crossfit Sacrifice WOD Wednesday June 8, 2016
Deadlift *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. For time: Run 800 3 Rounds 8 Ring
Deadlift *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 4 reps @ 90+% Rest 2 minutes between sets. For time: Run 800 3 Rounds 8 Ring
Skill Double Unders WOD Complete as many rounds and reps as possible in 8 minutes of: 5 Thrusters (135/95 lbs) 10 Power Cleans (135/95 lbs) 15 Pull-Ups Rest 4 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 10 Burpees 20 Push-Ups 30 AbMat Sit-Ups There is the gang!
WOD In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of: 100 Meter Farmer’s Carry 2/1.5 good kettlebells) 10 Jumping Air Squats 10 Jumping Split Lunges 10 Minutes of Partner-Assisted Quad and Calf Smashing
LumberJack 20 For Time 20 Deadlifts (275/185 lbs) 400 Meter Run 20 Kettlebell Swings (2/1.5 pood) 400 Meter Run 20 Overhead Sqauts (115/75 lbs) 400 Meter Run 20 Burpees 400 Meter Run 20 Chest-to-Bar Pull-Ups 400 Meter Run 20 Box Jumps (24/20 in) 400 Meter Run 20 Dumbbell Squat Cleans (45/35 lbs) 400 Meter Run
“JT’s on the Road” 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 15/10 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 15/10 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 15/10 Calorie Row Post Times and Favorite On-The-Road Song to Comments.