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Tuesday January 29th

28
Jan

Tuesday January 29th

Warm up-3 Rounds
10 Strict press with a bar
10 Good morning with a bar
10 lunges in place with bar on back
Put your bar away, we wont need them today. there are two 15 Minute Wods With a 5 minute break between


Wod 1-
15 Minute Amrap
14 Burpees
14 Alternating dumbbell snatches

Rest 5 minutes then do wod 2

Wod 2
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scroll for scaling options.

Post rounds completed and dumbbell weight to comments.


Related:
CrossFit WOD 170405 with Brooke Wells
The GHD Sit-up


Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

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