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
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