WOD – 196.7 –

Durability

Copenhagen Plank Progressions – practice and work submaximally – 4 minutes practice

Don’t skip progressions and don’t try phase 5 unless you’ve done these planks before

Skill/Strength

DB Box Jumps – 4 sets of 5 reps

The goal here is to use relatively heavy DBs and relatively low boxes. Many athletes should stack plates to create the box instead of forcing themselves onto the 12″ or 16″ wooden boxes. Try to avoid swinging the DBs aggressively to help you elevate. Don’t rush the sets and take time b/w reps to ensure proper set up. We did this last week so increase your weights if you had success previous.

WOD

1 Round

1500 Meter Row

35 Box Jumps (24/20) Rx+ 30/24

35 DB Shoulder to Overhead (50/35)

Scores from Monday

The post WOD – 196.7 – appeared first on CrossFit Syracuse.