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Last WOD in 2016

30
Dec

Last WOD in 2016

CrossFit Templum – CrossFit

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Warm-up

Builders and Lumberjacks (No Measure)

Egg Drop Relay (No Measure)

Relay race with lacrosse ball

Weightlifting

Neutral Grip Rest Pause DB Strict Press (3 max effort sets (total reps for score))

Dumbbell weight 25% of strict press max (each DB)

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

Practice Skill

4 min AMRAP Double unders (AMRAP – Reps)

Complete AMRAP in 4 mins of:

Double Unders
If you don’t have double practice them

Metcon

“Tabata This One” (AMRAP – Reps)

Pushups

AbMat Situps

Pullups

20 yd sprint

*Score like traditional tabata, lowest set of reps per exercise. Perform 32 straight sets. 8 each exercise in order.

Extra Credit

Tabata Assault Bike (Calories)

8 sets of 20 on 10 off. Count total cals for both work and rest

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