4.8.15 – WOD 

 

Athlete: Kim W.  

Wednesday

CrossFit

Strength:

1 Push Press + 1 Push Jerk + 1 Split Jerk x 3 sets

• 60% of 1RM Clean & Jerk + 10 pounds

WOD:

10 rounds for time of:

1 Power Clean, 225/135 pounds

3 Handstand Push-ups

5 Burpee Pull-ups

7 V-ups

Rest 30 seconds between rounds

• this WOD has a 25 minute cap

Warm down:

3 rounds NOT for time of:

200 Farmers Carry, Blue/Pink KB in each hand 

15 Bicep Curls w/ empty barbell

15 DB Tricep Extensions 

BaseFit:

Every 5 minutes for 6 rounds (30 minutes)

Run 400 meters

20 Box Jumps 

10 Wall Balls 

Warm down:

Same as CrossFit 

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

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