Blackbird CrossFit – WOD
Overhead Squat (1 x 1 x 1 x 1 x 1)
Pull-up Progression (Week 4 Day 3)
Metcon (Time)
Partner 9/11 WOD:
Run 2001 meters
11 Box Jumps (36″/24″)
11 Thrusters (#135/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (#155/115)
11 Handstand Push-ups
11 Kettlebell Swings (#53/35)
11 Toes to Bar
11 Deadlifts (#175/125)
11 Push Jerk (#135/85)
Run 2001 meters
Partners each perform 1000.5M run together for a partner total of 2001M.
Then each partner will perform 11 reps of each movement. One partner works at a time. Final run is performed together.
BEG: Metcon (Time)
Partner 9/11 WOD:
Run 400 meters
11 Box Jumps
11 Wallballs
11 Burpees
11 Air Squats
11 Push-ups
11 Kettlebell Swings
11 Sit-ups
11 Deadlifts
11 Push press
Run 400 meters
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs