5.28.15 – WOD 

 Athlete: Zach W.  

Thursday/Friday

CrossFit 

Gymnastics warm-up:

Flow for 15-20 minutes of:

8 Hollow Rocks 

8 Arch Rocks

8 Single Legged Burpees (4 each side) 

8 One Legged Squats (4 each side) 

30 second HS Hold 

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

3 SPRINT rounds of:

25/20 Calorie Row 

20 Wall Balls, 20/14 pounds @ 10’/9′

15 Box Jumps, 24″/20″ 

Rest 2 minutes between rounds 

Warm down

6 minutes of light cardio (you choose modality) 

50 V-ups

50 Banded Hamstring Curls (25 each leg) 

BaseFit 

WOD

With a partner for time:

100 KBS while partner holds KB 

80 A-squats while partner holds bottom of squat position 

60 Toes to Bar while partner does bar hold 

80 Shoulder Taps from Push-up position while partner holds plank 

100 KBS while partner holds KB 

Warm down

Same as CrossFit 

Mobility WOD

Row 20 legs only, 20 arms only, 20 full pulls

Down dog alternate plank (45 seconds each) rest in child’s pose 5 rounds 

Med ball thoracic opener with barbell

Pec stretch

Pec mash

Front rack stretch with band

Single arm plank row

Step outs plus

Posterior cuff rig stretch

Froggie 

Couch plus 

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

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