11.12.14 – WOD

IMG_6409.JPG
Aftermath of 100 Thruster workout…

Wednesday

CrossFit:

Warm-up:
Medball group warm-up

Strength:
Back Squat 5RM

then;
Take off 45/25 pounds x Max reps

then;
Take off 45/25 pounds x Max reps

WOD:
15-12-9 reps for time of:
Power Clean, 185/115 pounds

*perform 3 Legless Rope Climbs after the 15 set, 2 after the 12 set, and 1 after the 9 set

Rest 2 minutes, then;

21-15-9 reps for time of:
KB Swing, Red/Green
Toes to Bar

Rest 2 minutes, then;

30-20-10 reps for time of:
Clapping Push-ups
V-ups

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Teams of 3 complete a 25 minute circuit of:

Station 1:
Run 400 meters

Station 2:
Row 20 Calories
10 DB Snatch, alternating
10 DB Tricep Extensions

Station 3:
20 Mountain Climbers (single count)
10 Windshield Wipers

*station 1 determines when team rotates

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

© copyright Powered By WW, LLC 2014

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply