YMCA Nottingham CrossFit WOD

Workout of the Day
Thursday 15th October

Performance and Fitness Notes

In WOD 1 we are focusing on gymnastic pulling movements, muscular co-ordination and core strength. No exercise should be taking you longer than 45s to complete and we are looking for quality of movement over quantity so scale the reps if you need to. For the renegade rows we want to be using heavy dumbbells that will test the core.

WOD 2 is going to be a tight time cap, so pick an appropriate weight and skill level that is going to allow you to keep moving.

Performance

WOD 1

EMOM20

Min 1: 8 – 10 Elevated Ring Rows

Min 2: 30s L-Hang

Min 3: 6 – 8 Kipping/Butterfly Pull Ups

Min 4: 12 Renegade Rows

Min 5: 6 – 8 Candlesticks

WOD 2

21 – 18 – 15 – 12 – 9

TTB

SA DB Lunges @22.5/15

DU

9 Minute Time Cap

WOD 1

EMOM20

Min 1: 10 – 12 Ring Rows

Min 2: 30s L-Tuck

Min 3: 6 – 8 Pull Ups

Min 4: 12 Renegade Rows

Min 5: 20 Bicycle Crunches

WOD 2

21 – 18 – 15 – 12 – 9

KTC

SA DB Lunges @15/10

SU

9 Minute Time Cap

Home WOD

For Time

20 Rounds

5 Toes to DB

10 DB Lunges

20 DU/SU

22 Minute Time Cap