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by Jianpeng Liu

“Fragile Legs”

Coach Creation WOD

3.2K 51
  • For Time
  • From 0:00-10:00, 20-16-12 reps of:
  • Double Dumbbell Thrusters (2x22.5/15 kg)
  • Burpee Pull-Ups
  • From 10:00-20:00, 16-12-8 reps of:
  • Front Squats (165/115 lb)
  • Wall Ball Shots (30/20 lb)
  • From 20:00, 12-8-4 reps of:
  • Front Rack Lunges (135/95 lb, each leg)
  • Bar Facing Burpees

Scaling

Intermediate
For Time
From 0:00-10:00, 20-16-12 reps of:
Double Dumbbell Thrusters (2×17.5/12.5 kg)
Burpee Pull-Ups

From 10:00-20:00, 16-12-8 reps of:
Front Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

From 20:00, 12-8-4 reps of:
Front Rack Lunges (115/75 lb, each leg)
Bar Facing Burpees

Beginner
For Time
From 0:00-10:00, 20-16-12 reps of:
Double Dumbbell Thrusters (2×10/5 kg)
Burpee Bar Touch

From 10:00-20:00, 16-12-8 reps of:
Front Squats (95/65 lb)
Wall Ball Shots (14/8 lb)

From 20:00, 12-8-4 reps of:
Front Rack Lunges (75/55, each leg)
Bar Facing Burpees


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Background: From Leo at CrossFit Rouse: “This is our new WOD named “Fragile Legs”. Our members have done it and feels perfect.”

Strategy: For the first part, don’t rush, find a rhythm that keeps your breath steady. For the second part, break down the reps as needed to save your legs. For the third part, try to do each set unbroken.

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