Today we are going to do the - "CrossFit Baseline WOD". However we will modify it a little since it calls for rowing and ab mat situps, two things we don't have right now.
For Time:
50 SDHP (40# KB for everyone to get the same effect as a rower)
40 Air Squats
30 frogleg Situps
20 Push Ups
10 Pullups
...
Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
Everyone must use a 40# KB for this WOD. This will be the same as if we all rowed 500m so everyone can do it. If we don't have enough 40# KB to start then we can start everyone at different times. So as soon as someone is done with the SDHP and moves to the air squats, you can get on the KB for your SDHP.
For Time:
50 SDHP (40# KB for everyone to get the same effect as a rower)
40 Air Squats
30 frogleg Situps
20 Push Ups
10 Pullups
...
Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off
Everyone must use a 40# KB for this WOD. This will be the same as if we all rowed 500m so everyone can do it. If we don't have enough 40# KB to start then we can start everyone at different times. So as soon as someone is done with the SDHP and moves to the air squats, you can get on the KB for your SDHP.
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