3.5.15 – WOD 

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




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. 


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 



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 


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


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