WEDNESDAY WORKOUT OF THE DAY

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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One Comment

  1. Jo January 9, 2019 at 12:32 pm - Reply

    5:45

    WZA ROMWOD UP & DOWN DOG CHIPPER – 12:16
    40 Wall Balls 3KG
    30 Hanging Knee Raise
    20 Burpee Box Step-Overs /20”
    30 Hanging Knee Raise
    40 Wall Balls 3KG

    This wasn’t actually as bad as I thought it would be. Still not a fan of wall balls though. Best bit was the burpees :)

    3 ROUNDS (12MIN CAP)

    Single Arm Overhead Carry 30M ea arm @ challenging weight while still maintaining proper technique – I used a 16kg bell
    ALT Push-up Shoulder Tap x 10 with 3 count hold at top of ea rep – hardest part of this piece
    Strict Toes-to-Bar x 5, or lift as high as possible – did hanging knee raises
    Single Arm RKB Swing x 15 ea arm as heavy as capable – started with 12kg but moved to 16kg

    I didn’t quite finish the 3 rounds. I liked having the WOD first.

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