1.28.15 – WOD

IMG_7252
Athletes and training partners: Carly & Gina

Wednesday

CrossFit:

Warm-up:
2 rounds for Quality:
Jog 200 meters
10 Strict Pull-ups
10 PVC Pass Thrus lying face down w/ 5 pound plate
10 step Duck Walk w/ PVC OH, out and back
10 Mountain Climbers, (round 1 = pause and stretch, round 2 = dynamic)
10 Cossack Squats, each side (round 1 = pause and stretch, round 2 = dynamic)

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

Target 5 pound increase weekly

WOD:
“Nancy”
5 rounds for time of:
400 meter Run
15 Overhead Squats, 95/65 pounds

Warm down:
400 meter Walk
100 Flutter Kicks
2 minute Calf stretch, 1 minute each side
2 minute Spider-Man Lunge, 1 minute each side

BaseFit:

Warm-up:
3 rounds of “Cindy” + 20 Double Unders at the end of each round

WOD:
With a partner against a 27 minute continuous running clock:
1 minute Row for calories
1 minute ABMAT SU
1 minute Superman
2 minute Row for calories
2 minute ABMAT SU
2 minute Supermen
3 minute Row for calories
3 minute ABMAT SU
3 minute Supermen
2 minute Row for calories
2 minute ABMAT SU
2 minute Supermen
1 minute Row
1 minute ABMAT SU
1 minute Supermen

• distribute work any way you like; only one person works at a time

Warm down:
Same as CrossFit

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

© copyright Powered By WW, LLC 2015

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply