Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
CrossFit WOD- 181130
When did you last look back to see how far you’ve come? Here Jenn and Lisa are knocking out a wod at the prior location.
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dip
Optional Buy Out
“The Pump”
1-4 Sets
10 Reps each in a Giant Set**
DB Bent Over Row
DB Bicep Curls
DB Alternating Strict Press
**Do not set the DBs down til you finish all reps of all movements
*Pick Weight accordingly.
*”Elizabeth” is another benchmark WOD and a short one, at that. Or at least it should be if scaled appropriately.
*Since we are adding squats to it, under moderate load, your trunk and your legs will be placed under enough stress to become stronger (maybe some hypertrophy, also).
*The demand of ring dips will help your nervous system learn shoulder stability, functional range of motion, and upper body pushing strength and hypertrophy.
*Think HIIT. Hypertrophy and lipolysis.
