Aug 31 – SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Help us support the families of the Hotshots 19. This hits close to home with so many Firefighters training at CrossFit Wylie. Show your support by doing the Hero WOD on Aug 31, and donate on the linked site.
Club Championship
Sign up this week for $10. Starting Monday it goes up to $15 for late registration.
WOD
1) Turkish Get-Up 4X3 reps each arm
2) In teams of two, with partners alternating to complete entire rounds, 30 minutues AMRAP:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl
Mobility) Banded Wrist Mobility (just like the ankle) – 2 min each arm
Competition Training
1) Three sets, NOT for time, of:
Butterfly Chest-to-Bar Pull-Ups x 7
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 40
2) Jerk Balance 3×3
Rest as needed
3) Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
4) Six sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds