HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Wednesday, September 28, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

10 MIN AMRAP:

10 cal Bike

10 Walking Lunges

10 Ring Rows

Test

“Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Assault Bike (for Calories)

Rest 60 seconds

3 Minutes of Rope Climbs

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (From Rack)

Rest 60 seconds

1 Minute of 95/65 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Log your scores for all the parts separately below.

2: 4 MIN ME Assault Bike (AMRAP – Reps)

4 minutes of Assault Bike (for Calories)

3: 3 MIN ME Rope Climbs (AMRAP – Reps)

4: 2 MIN ME Bodyweight Back Squat (AMRAP – Reps)

Do as many back squats at your current body weight.

Round up. If you weigh 208, then put 210# on the bar.

5: 1 MIN ME Shoulder to overhead (AMRAP – Reps)

95/65#

No racks. If you put the bar down, you have to take it from the floor to start again.

Midline/Core

6: Partner Core Challenge (AMRAP – Reps)

This is a partner workout.

6 MIN AMRAP

Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. When the clock begins, partner 1 does 6 Abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner. Then partner 2 runs to the abmat, does the six abmat situps, while partner 1 holds plank.

Score: Situps

The post Bandit CrossFit WOD–Wednesday, September 28, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!