3.26.15 – WOD 

  

Athlete: Autumn S. during Yoga class

Thursday/Friday

CrossFit

WOD:

20 minute AMRAP of:

1 Rope Climb

10 Dumbbell Snatch, alternating

20 Wall Balls, 20/14 @ 10/9

300 meter Run 

Warm down:

6 minutes of light cardio (you choose)

3 x superset of:

20 Push-ups

12 DB Reverse Flys —> start in the bent over row position, do not break at the hips during the movement. Pause for 1 second at the top, take 2 seconds to decent and explode back up. Act as if you’re trying to squeeze a pencil between your shoulder blades. Use light dumbbells

BaseFit

WOD:

3 rounds each for time of: 

Row 50 Calories 

40 A-Squats 

30 Push Press, 45/33 pounds 

20 Burpee Jump Over Rogue block

10 Strict Pull-ups 

Rest 3 minutes 

• these intervals are intended to be completed under 10 minutes. Scale the reps back as needed in order to finish each set under 10 minutes 

Warm down:

Same as CrossFit 

Mobility WOD

Warm up: row 3 min 
                 Lax posterior cuff
                Side lying ER
                Wynn’s 
Hamstring tac and floss
Seattle’s
Inhalers
Psoas smash
Achilles smash 
Press ups
Partner bird dips
**med ball extension
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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4 Responses to 3.26.15 – WOD 

  1. WW says:

    6pm
    Trever – 5 + 13/20 WB RX 40#
    Kyle – 5 + 4/10 Snatch 35#
    Vero – 3 round (K2E) 40#
    Kim – 3 + 100/300m run
    Jeff – 4 + 1 rc RX

  2. Coach Joe says:

    5:15am CrossFit

    Vince 3+20wb 25#
    Nate 5+4db 35#
    Vince 3+20wb 25#
    Alex 4+20wb 45#
    Michelle 3+3wb 15# (rope mod)
    Lani 3 15#
    Cindy was here
    Paul 4+2 wb 40#db 16#wb

    6:30am CrossFit
    Ron was here

    7:45 BaseFit
    Jamie
    Tony
    Jeff

  3. WW says:

    9am

    Tali: 4 + 21 reps KTE/15#/10#
    Brian: 3 + 20 reps 40#
    Danny: 4 rounds 65#
    Jamie: 5 rounds 45#
    Rocio: 3 + 31 reps 25#/10#
    Josh: 4 + 19 reps 25#
    Denise: 4 rounds 35#

  4. WW says:

    12pm

    Rachel: 3 + 19 reps 40#

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