Here is today's #WOD!
HOME GYM TRACK
a. Front Squat: Build to a heavy 5 rep
b. EMOM x12
Min 1: :30 sec of Push-ups
Min 2: :30 sec of No Push Banded Burpees
Min 3: :30 sec Air Squats
Notes:
:30 sec of work and :30 sec of rest
c. 3 Rounds (10 min cap)
20 Single Arm DB Front Rack Lunge
20 alt. Hang DB Snatches
20 Box Jumps over @24/20”
Notes:
single arm lunges can hold and swap hands at any point or not at all
must be held with one hand in the front rack height
DB must be held above shoulder height for working reps
Box jumps must land on top of the box before jumping to other the side, cannot clear box to count rep
BODY WEIGHT TRACK
a. EMOM x15
Min 1: :30 sec of Push-ups
Min 2: :30 sec of Plank Knee Tucks
Min 3: :30 sec Air Squats
b. For Time
50-40-30-20-10
Sit-ups
Mountain Climbers
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit
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