6.3.15 – WOD 

 
Coach Sarah’s endurance class working on their Medball Cleans. 

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:

50-40-30-20-10 of Double Unders 

20-16-12-8-4 of Toes to Bar 

10-8-6-4-2 of Push Jerks, 135/95 pounds 

* round 1 = 50 dubs, 20 TTB, 10 PJ

Warm down:

6 minutes of light cardio (you choose modality)

100 Flutter Kicks 

3 minute Pancake Stretch hold 

BaseFit

WOD

25 minute Partner AMRAP of:

3,000 meter Row (switch every 250) buy in:

Then relay style with remaining time of:

10 Wall Balls 

10 KBS

10 Lateral Jumps, two count (use Rogue block, if possible) 

Warm down:

Same as CrossFit 

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

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