7.15.14 – WOD

Athlete: Lore Z.


***Gym hours are 5:30-7:30am, 9am-1:30pm, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

10:30am-1:30pm = Extra Open Gym hours

5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

OHSQ 3 of 5 Sn Bal 50|4 60|3 70|3 80|3 90|3×2

F.Sq+J 50|4+4 60|3+3 70|2+2 75|2+2 80|(2+2)x2

Press in Split 4 of 8

Endurance WOD:

For max calories
12 min row
3 min rest
9 min row
2 min rest
6 min row
1 min rest
3 min row
1min rest
6min row
2min rest
9 min row 
3 min rest
12 min row

Cool down:
Walk 600 meters
Child’s Pose 3min
Downward dog 2min alternate heels last min

*Your row will be divided into thirds. The first third will be easy, the next third moderate, and the final third will be HARD. For example the first 12 min row will be 4 min of easy rowing, 4 min of moderate rowing and 4 min of hard rowing. The key to this WOD is the easy is EASY and the Hard is Hard. Pacing will be reset after each rest.

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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