12.15.14 – WOD

Athlete: Kim W.



80% effort in any order:
Airdyne 30 calories
Run 400 meters
Row 500 meters
60 Double Unders

Deload Week 6 Front Squats 4 x 4 @ 55% of 1RM

• do the reps with speed this week. It’s intentionally light to develop speed and acceleration at the same time recover from the past 5 weeks of heavy work

5 rounds for time of:
5 Chest to Bar Pull-ups
10 Wall Balls, 20/14 pound ball @ 10/9 foot target
15 KBS, Red/Green
– Rest 1 minute after each round

*this WOD has a 15 minute cap

4 minutes from posters


Same as CrossFit

Partner 20 minute relay:
10 Thrusters w/ empty barbell
10 Push-ups
10 V-ups
100 meter Sprint (50 out and 50 back)

*partner A complete an entire round while partner B rest, then switch, and continue this sequence as many times as possible in 20 minutes

Warm down:
Walk 3 minutes out, stop and turnaround; EMOM stop and do 10 Air Squats (pause stop watch while performing squats)

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

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