CrossFit WOD, August 30, 2019

WZA ONLINE QUALIFIER WOD 4Inspiration”The highest compliment you can pay me is that I work hard every day, that I never dog it.”
-Wayne GretzkyWarm-upWarm-up3:00 Bike (EZ → MOD → HARD)
Then…

AMRAP x 5 MINUTES
10 Alt. Lunges
5 Controlled Shoulder Kips (keep the swing tight)
10 Med Ball Ground 2 OH
5 V-ups or Tuck-ups

Then…
2:00 Additional Squat Prep…
10 Bootstrapper Squats (slow and controlled)
:30 Bottom of Squat Hold (open ankles, hips, quads)
10 1+¼ Squats (1 full squat, then up/down ¼ then up)

II. KIP DRILLS
-5 Kip Swing (tight and controlled)
-5 Dynamic Kip (adding more momentum and press down on the bar when in back position)
-5 Kip Swing + Knees-Up (heels stay in front,you don’t want to swing the feet/heels back)
-5 Kip Swing + Knees-Up + Kick
-5 Full TTBWorkoutMetcon (Time)WZA ONLINE QUALIFIER
Week 2

FOR TIME
100 Wall Balls (14/10)
50 Butterfly Weighted Sit Up (14/10)*Work can be completed in any order and broken up by athlete in any way.

Weighted Sit-ups- soles of their feet in contact throughout the duration of each repetition. At the start of each repetition, the athlete must be lying flat holding the med ball in full extension of the hip.
The med ball must make contact with the floor behind the athlete’s head. The athlete must then “sit-up” move the med ball towards the feet and make contact with the floor in front of their toes.
**10’/9′ for M/FMetcon (Time)WZA ONLINE QUALIFIER
Week 2

FOR TIME*
150 Wall Balls (20/14)|(14/10)**
75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.
**10’/9′ for M/F*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.
**10’/9′ for M/FNewsTHERE IS STILL TIME…JUST NOT MUCH…
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