4.9.15 – WOD 

 

Athlete:  Andrea H.  

Thursday/Friday

CrossFit 

Skill: 

3 rounds NOT for time of:

4 Single leg Burpees, each side 

6 Strict Toes to Bar w/ legs together and straight 

8 Ring Dips 

10 Pull-ups 

WOD

21-18-15-12-9-6-3 reps for time of:

Hang Power Snatch, 95/65 pounds 

Wall Balls, 20/14 pounds @ 10/9 foot target 

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

12 DB Reverse Flys 

12 DB Upright Rows

BaseFit 

WOD

2 minute Row HARD 

1 minute Row EASY

2 minute Double Unders 

1 minute Single Unders 

2 minute KBS, Blue/Pink

1 minute Plank hold 

Then:

1:30 ON

:45 Active recovery 

Then:

1 minute ON

:30 active recovery 

Warm down:

Same as CrossFit 

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

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