3.3.15 – WOD 



Athlete: Dave killen the Open WOD 15.1 with Coach Ian judging. 

Daily Schedule

Tuesday

Extra Open Gym hours = 12-2pm

Oly WOD

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

F.Sq  50/5  60/5  70/4  75/3  80/3  85/2  90/2×2

Endurance WOD:

Warm up:

1/2 Tabata for ea:

Burpees

Wall Balls

Push ups

Double unders

Strength: 10min deadlift

10 reps @55% of 1RM

10 reps @ 65% of 1RM

6 reps @ 75% of 1 RM

4 reps @ 85% of 1 RM

Rest 2 min b/t sets

WOD: 3 RFT

Running

200m, 400m, 600m

No rest between reps

Rest 5 min between rounds

Record rounds

This will build on your rollover sets we did last week. 

Workout pace: 

Run 200m at sprint pace 90% PE (perceived exertion)

400m at your mile PR pace

600m at 10-15 sec slower than mile PR pace

Warm down: walk 200m

Elevated pigeon

50 abs your choice

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