5.20.15 – WOD 

 
Athlete: Tony L.  (Dr. Lechner has a Chiropractic Practice in Corona) 

Wednesday

CrossFit 

 Strength:

Back Squat 4 x 8, same loads across 

• start at 60% of your 1RM; add 5 pounds weekly, if working sets are under 100 pounds, add 10 pounds weekly, if working sets are under 200 pounds, add 15 pounds weekly, if working sets are under 300 pounds, add 20 pounds weekly, if working sets are under 400 pounds 

WOD:

For time:

100 Wall Balls, 20#/14# @ 10’/9′

• every time you break do 10 Burpees

Rest 5 minutes 

50 Hang Power Cleans, 155/105 pounds

• every time you break do 25 Double Unders 

*two separate WOD entries for CompeteNow 

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset of:

50′ Dragon Drag

15 DB Reverse Fly 

BaseFit

WOD:

10 rounds for time of:

Run 100 meters 

10 Jumping Lunges, 2 count 

10 DB Push Press

Run 100 meters 

10 V-ups

10 Push-ups

Warm down:

Same as CrossFit 

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

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