CrossFit Auckland WOD

“WZA ROMWOD UP & DOWN DOG CHIPPER”

Credit to WODAPALOOZA 2018

FOR TIME

  • 40 Wall Balls 9/6KG  6/3KG 
  • 30 Toes-to-Bar  Toes-to-Hip height * Hanging Knee Raise
  • 20 Burpee Box Jump-Overs 24/20”
  • 30 Toes-to-Bar  Toes-to-Hip height * Hanging Knee Raise
  • 40 Wall Balls 9/6KG  6/3KG 

Then

3 ROUNDS (12MIN CAP)

  • Single Arm Overhead Carry 30M ea arm @ challenging weight while still maintaining proper technique
  • ALT Push-up Shoulder Tap x 10 with 3 count hold at top of ea rep 
  • Strict Toes-to-Bar x 5, or lift as high as possible
  • Single Arm RKB Swing x 15 ea arm as heavy as capable

Strict Toes-to-Bar
Sub to Strict Knees to Elbow or Laying Toes to Pole. Do not substitute a kipping movement.

QuickFit ~ 30min Express Workout

AMRAP 15MIN

  • 200M Run
  • 1 Rope Climb 15/11′
  • 5 Burpees

Compare to March 21st, 2018     

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