1.29.15 – WOD

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Athlete: Vero A. hitting a PR 3RM Push Press last week. Who else is going to PR this week?

Thursday/Friday

CrossFit:

Warm-up:
4 rounds of:
:15 Jumping Jacks
:15 Mountain Climbers
:15 Push-ups
:15 Shoulder Bridge (Squeeze Glutes)

Strength:
Push Press build to a 3RM, then 2 drop sets at 5 reps each

20 pounds less each drop set

WOD:
With a 30 minute running clock:

At 0:
5 rounds for time of:
5 Power Cleans, 185/115 pounds
10 Pull-ups

At 10 minutes:
4 rounds for time of:
5 Push Jerks, 185/115 pounds
10 Toes to Bar

At 20 minutes:
3 rounds for time of:
20 Deadlifts, 185/115 pounds
10 Box Jumps, 30/24 inch box

Warm down:
Walk 400 meters
25 Barbell Wheels (like an Ab Wheel, but use the barbell with bumpers on your knees –> slow decent/stay rigid)
2 minutes Couch stretch, each side

BaseFit:

Warm-up:
Same as CrossFit

WOD:
4 rounds of:
1 minute Wall Balls
1 minute KBS
1 minute Burpees
1 minute Rest

Warm down:
Same as CrossFit

Mobility WOD:
Warm up: arm circles, shoulder rolls

Hip IR/ER with band/monsters
Hamstring series with band
Kettle-bell calf grind and plantar fascia
Crossover shoulder stretch
Internal rotation with band on hip
Behind the back wide grip
Olympic stretch (band)

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

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