Ryan O. bounding to a 32″ vertical leap
Thursday & Friday
CrossFit:
Warm-up: NOT for time:
50 Double Unders
400 meter Jog
30 Mountain Climbers (2 count)
20 Burpees jump and touch 12″ above max standing reach
10 strict pull-ups
WOD: For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups
*this WOD has a 12 minute time cap
Strength: EMOM for 12 minutes:
First 3 minutes: 4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light
BaseFit:
WOD: For time:
21-15-9 of:
Dumbbell Thrusters
Pull-ups
Then, Walk 200 meters to recover, immediately into:
21-15-9 of:
DB Lunge Steps
Burpees
Then, walk 200 meters to recover, immediately into:
Max Double Unders in 2 minutes
Rest 2 minutes, repeat
*this WOD has a 30 minute cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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