5.11.15 – WOD 

  

Athlete: Ron P. handling some pull-ups during a team competition last week. 

Monday

CrossFit 

Strength:

Every 2:30 x 5 sets perform:

2 Front Squats + 1 Split Jerk 

• week 2 @ 80% of your 1RM Clean & Jerk —> same loads across all sets; add 10 pounds each week

WOD

You choose:

“Cindy” 

20 minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Air Squats 

– or – 

“Mary”

20 minute AMRAP of:

5 Handstand Push-ups

10 One Legged Squatss, alternating

15 Pull-ups

Warm down

6 minutes of light cardio (you choose modality)

3 x superset of:

20 V-ups

15 Reverse Snow Angels 

BaseFit 

WOD:

4 rounds of:

200 meter Run 

5 Burpee Over Rogue Block 

10 OHS, empty barbell

Rest 2 minutes 

3 rounds of: 

Run 300 meters 

5 Catepillar Push-ups on Rogue Block

10 A-Squats 

Rest 2 minutes 

2 rounds of:

Run 400 meters 

15 Clapping Push-ups 

20 Lateral Jumps Over Rogue Block 

Rest 2 minutes 

Sprint 800 meters 

Warm down:

Same as CrossFit 

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

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