2.17.15 – WOD

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Athlete: Dylan M., just turned 18 years old. Happy belated, Dylan! Looking great.

Tuesday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

12-2pm = Extra Open Gym Hours

Oly WOD:
Sn 50/4×2 65/3 75/2 80/2 85/1 90/1 95/1 98/1 test/1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2

SQ 50/8 60/6 70/4 75/3 80/3×3

Press in Split 5 x 5

Endurance WOD:
Warm up:
Ride AD for 5 min
3 RFQ:
Butt kicks to rig
High knees back
Inchworm to cobra to rig 
Knee hugs back
Cheerleaders to rig
Flamingo back
WOD:
Run 2,000m
Record 200m recovery jog
1600m
Record 200m recovery jog
1200m 
Record 200m recovery jog recovery jog
Warm down:
Barbell smash quads :90 ea quad
Calf stretch :90 ea calf

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

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