Thank WOD It's Friday ("TWIF") -> Your choice! Vote here for your favorite TWIF.

Stimmt ab für das Freitags WOD: Das Workout mit mehr "likes" wird am Freitag gemacht.


WOD - RX and Advanced Versions

00-20' warm up / www

20-30' Workout prep

30-60' CrossFit Games 2011 Final 2&3 (see men, see women):
6' AMRAP of:
20 calorie Row
30 Wallball Shots, 6/9kg
20 Toes to bar
30 Box jumps, 51/61cm [A: 61/76cm]
20 Sumo-deadlit high-pull, 25/40kg [A: 40/60kg]
30 Burpees
20 Shoulder to overhead, 25/40kg [A: 40/60kg]

rest 2', then

For time:
20 calorie Row
30 Wallball Shots, 6/9kg
20 Toes to bar
30 Box jumps, 51/61cm [A: 61/76cm]
20 Sumo-deadlit high-pull, 25/40kg [A: 40/60kg]
30 Burpees
20 Shoulder to overhead, 25/40kg [A: 40/60kg]
12' TC, by FabianB


WOD - Movember Version

00-20' warm up / www

20-30' Workout prep

30-60' CrossFit Games 2011 Final 2&3:
6' AMRAP of:
20 calorie Row
30 Wallball Shots, 3/4kg
20 Sit-up
30 Box step-up, 51/61cm
20 Sumo-deadlit high-pull, 15/20kg
30 Burpees
20 Shoulder to overhead, 15/20kg

rest 2', then

For time:
20 calorie Row
30 Wallball Shots, 3/4kg
20 Sit-up
30 Box step-up, 51/61cm
20 Sumo-deadlit high-pull, 15/20kg
30 Burpees
20 Shoulder to overhead, 15/20kg
12' TC, by FabianB

Comment