CrossFit WOD, May 16, 2018

Village People

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
Shoulder Distractions :30 / :30
10 Kipping Glides
10 HR Push-ups
15 Ab-mat Sit-ups

Gymnastics
MOD
Choose 1 or 2
5:00 EMOM Pull-ups (5 Rounds for reps)
Strict, Kip, Band, Negatives
or work on kipping swing
*Unassisted = Rx+
5:00 EMOM Muscle-ups (5 Rounds for reps)
Practice Transitions, Strict, Kipping,
False Grip Hangs, Ring Thing, etc

Metcon
Village People (3 Rounds for reps)
“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row, then
AMRAP Macho Man 95/65
Rx+ = 115/80

Rest 5:00

“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row, then
AMRAP Macho Man 115/80
Rx+ = 135/95

Rest 5:00

“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row, then
AMRAP Macho Man 135/95
Rx+= 155/105
Score is reps FOR EACH part.
Macho Man=
3 Power Cleans + 3 Front Squats + 3 Push Jerks