7.21.14 – WOD

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Athlete: Jason T.

Monday

CrossFit:

Warm-up: 8 minute AMRAP of:

Lunge w/ a twist 60′
8 Bulgarian Split Squat w/ PVC OH, each side
8 Strict C2B Pull-ups
16 DB Reverse Fly

Mobility: Pick one exercise from the Front Rack poster and spend 2-4 minutes mobilizing for the Clean

Strength: 15 minutes to establish a 1RM Clean

*power or full squat is acceptable; goal is heaviest load

WOD: 5 rounds for time of:

12 OH Barbell Lunges, 115/75 pounds (6 each side; alternating)
10 Toes to Bar

*this WOD has a 10 minute time cap

BaseFit:

Warm-up: Jog 600 meters; then CrownTown Foam Roll Sequence

WOD: With a 30 minute running clock:

0-10:00 = Run 1 mile (alternate 400s)
*remaining time AMRep of Plate Burpees

10:00-20:00 = Row 2,000/1,600 meters (alternate every 250m)
*remaining time AMRep of Plate OH Lunges

20:00-30:00 = Airdyne 200/160 calories (alternate every 20 cals)
*remaining time AMRep of V-ups

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

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