OUTwod Seattle 2019 WOD SQUADPROGRAMMING
push press 3-rep, then
EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats
every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs
EMOM for 30:001 snatch or clean & jerk at 70% of 1RM
EMOM for 16:002 back squats, 102/65kg
EMOM for 16:00a. 50′ farmer’s walk, 2x32kgb. :30 wall sit
EMOM for 30:005 pullups10 pushups15 squats
If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.
SPLIT IT100-80-60-40-20 reps for time:partner wall ball, 20/14lbspartner med ball situp
WALK THE PRIDE PARADE WITH US!
We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!
10am SWOLE/PUMP SESH11:30am-12:30pm Staging for the parade on 4th between Marion & Columbia. We walk through downtown to Seattle Center.
+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up
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