WOD 0504

Fitness / WOD

12 rounds for time. Score: your time.

1 Wall walk gymnastics

3 Burpee gymnastics

4 Push-up gymnastics

5 Lunge gymnastics

6 Air squat gymnastics

7 Sit-up gymnastics

8 Jumping squat gymnastics

9 Lunge gymnastics

10 Broad jump gymnastics

11 Handstand push-up gymnastics

12 Single-leg squat gymnastics

Works: quadriceps, chest, shoulders, abdominals, glutes, triceps · also hamstrings, calves

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 132

Round1 of 12

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.