1.14.15 – WOD

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Athlete: Cindy F.

Wednesday

CrossFit:

Warm-up:
EMOM x 12 of:
Min 1 = 35 Double Unders
Min 2 = :30 Handstand Hold
Min 3 = :15 Starfish Plank, each side

Strength:
2 Snatch Balance + 3 OHS x 3 sets
Start @ 65% of 1RM Snatch

Target 5 pound increase weekly

WOD:
7 minute AMRAP of:
3 Power Snatch, 95/65 pounds
3 Toes to Bar
6 Power Snatch
6 Toes to Bar
9 Power Snatch
9 Toes to Bar
12 PS
12 TTB
15…
15…

• continue this sequence as far as you can in 7 minutes

Warm down:
Walk 400 meters
3 x 12 Foam Roll Lower Ab Drill
4 minutes in Pancake Splits

BaseFit:

Warm-up:
Same as CrossFit

WOD:
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

• Kids do 1/2 reps

Warm down:
Same as CrossFit

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

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