Wednesday’s WOD


Skill:

2x - 200m 2-Arm KB Farmer’s Carry @ moderate to challenging weight 


Strength:


5x 50 FT - Back Rack Barbell Walking Lunge @moderate-challenging weight

**Athletes will rack a barbell across their shoulders then perform a walking lunge down the length of the rig. This may be modified to a DB/KB or bodyweight forward or reverse lunge in place or a box step-up for athletes that have difficulty with the lunge. Please caution athletes not to drop the barbell behind them while in a lunge and their rear foot is upright! 


WOD:


For Time:

Buy-in: 200m KB/DB Farmer’s Carry (50-53’s/30-35’s)

--

100 FT Walking Lunge (50 FT down & back)

50/40 Cal Row

40 Plate AbMat Sit-ups

30 Hand Release Push-ups

20 C2B Pull-ups / Pull-ups / Seated / Ring Row / Inverted Body Row / 10R/L 1-Arm DB Row 

--

Cash out: 200m KB/DB Farmer’s Carry


@Home / Scaled option:


For Time:

Buy-in: 200m KB/DB Farmer’s Carry (50-53’s/30-35’s)

--

100 FT Walking Lunge (bw) (50 FT down & back)

50/40 Cal Row / 800m Run / 2/1.6 Km Bike (approx 3 min effort)

40 Sit-ups

30 Hand Release Push-ups

20 C2B Pull-ups 

--

Cash out: 200m KB/DB Farmer’s Carry


NOTES: Score Time and record KB/DB weight. Athletes may use either double DB/KB’s for the farmer’s carry portion of this workout. The walking lunge in the workout is at body weight only. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com