3.5.15 – WOD 



Athlete: Tali S. performing a Glute Activation drill before her workout on Wednesday. 

Thursday/Friday

CrossFit 

Skill:

50 Calorie Row

Rest 5 minutes 

40 Calorie Row 

Rest 4 minutes 

30 Calorie Row

• RPE should be between 85-90%. The goal is to get an idea of the time domain for each row, so when they come up in the Open workouts you will have a sense of pacing. 

WOD

10 minute AMRAP of:

10 Thrusters, 45/33

10 Chest to Bar Pull-ups

10 Thrusters, 95/65

10 Chest to Bar Pull-ups

10 Thrusters, 135/95

10 Chest to Bar Pull-ups

10 Thrusters, 155/105 

10 Chest to Bar Pull-ups

AMRep Thrusters, 185/115 

• one barbell per athlete, must change weights out on your own

Warm down

3 minutes of Single Unders

Accumulate 2 minutes of L-sit hold

Pancake Splits for 4 minutes 

BaseFit

WOD:

For time:

Run 400 meters

20 Wall Balls

Run 400 meters

20 KBS

Run 400 meters

20 Box Jumps

Run 400 meters 

20 Handstand Push-ups

Run 400 meters 

20 Knees to Elbow 

Run 400 meters 

20 Ring Dips 

Mobility:

Warm up: 20 pulls on rower

                Foam roll thoracic spine

                Quad mash 5 min

Shoulder behind the back IR/ER 

Internal rotation band 

Lateral distraction humerus 

Froggy with hip band distraction (posterior)

Ankle mob with band

Pigeon 

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

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