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TGIS

Happy Saturday!  It is time for another Team WOD.

 

Here is a video that I found posted on the CrossFit Games Facebook page for your entertainment!

[yframe url=’http://www.youtube.com/watch?v=N54AmNxPtjA’]

Today’s Workout:

Buy In – Increase weight each set.  Complete all reps of Shoulder Press, then Push Press then Push Jerk

Shoulder Press 1-1-1 reps

Push Press 3-3-3 reps

Push Jerk 5-5-5 reps

WOD – “Swint”

Choose a partner in crime for the workout

3 rounds for time:

  • 200M sprint
  • 20 KB Swings (35/55lbs)

 

  • Each partner will complete 3 rounds of the workout.
  • Partner 1 will begin with the sprint while partner 2 begins withe KB swings.
  • When Partner 1 gets back from the run, they will switch.  You are not allowed to move to the next station until the partner gets back from the run.

Zone 3 – scale to Russian KB swings if your shoulders are fatigued

Zone 2 – scale KB to 20/35lbs

Zone 1 – scale as needed

Cash Out – Mobility WOD #6Internal Shoulder Rotation and the Clean

Test: High Pull, Scare Crow Clean Pulling Position
Wod: Hand Behind Back “Bully” Shoulder Position
Re-test: High Pull. Bonus: Does the turn over on your snatch receiving position decrease.
[yframe url=’http://www.youtube.com/watch?v=TCoywIXVhgo&feature=player_embedded’]

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