5.18.15 – WOD 

  

Wall Climbs spiced up last week’s “Chipper” workout a bit. Great for core stability, shoulder and tricep stamina, too. 

Monday

CrossFit 

Strength:

Every 2:30 x 5 sets perform:

2 Front Squats + 1 Split Jerk 

• week 3 @ 80% of your 1RM Clean & Jerk —> same loads across all sets; add 10 pounds each week

WOD

3 rounds for Reps of:

1 minute Row (Calories) 

1 minute Handstand Push-ups 

1 minute Toes to Bar 

1 minute OH Walking Lunge Step, 55/35 pound plate 

Rest 2 minutes between rounds

Warm down:

6 minutes of Light Cardio (you choose modality) 

3 x superset of:

1 minute Hollow Rocks

15 Hip Extensions 

BaseFit 

For time:

1 mile Run 

50 OHS w/ Medball OH

100 Double Unders 

50 ABMAT SU

100 Jumping Jacks

50 Sumo Deadlift High Pull w/ KB

Warm down:

Same as CrossFit 

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

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