カーリー・ウォパットのインスタグラム(carlywopat) - 4月8日 04時32分
Supergirls just fly. *but at home*
I did a superhero workout the other day, along with my other superhero friends. I took a risk and briefly shed my mortal costume - exposing my true super form to the neighborhood. But I’m pretty sure all anyone ever saw was a blur of red & blue, or perhaps a flutter of a cape.
If you want to be a superhero too, you’re welcome to train like us. Capes are not required, but highly encouraged.
WARM UP - 2 rounds
400m run
20 mountain climbers
20 hollow rocks
20 push-ups
12 min AMRAP
50 double unders or 100 singles
8 strict pull-ups
8 dips
STRENGTH
Clean complex. Every 60s - build to heavy (total 8 rounds = 8 min). Start at 95 lbs or more.
1 hang power clean
1 hang squat clean
1 push press
1 push jerk
SUPERHERO WOD
Buy-in: 200m sprint
15-12-9-6-3
Burpee over the bar
Power snatch 95#
Buy-out: 200m sprint
#skirtsarentmadeforsnatching #superherowod #supergirl #training #crossfit #volleyball #usavolleyball #firefightertraining
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2020/4/8