6.11.15 – WOD 

 
Athlete: Zach W. at the Kinnick Battle last week. 

Thursday/Friday

CrossFit 

Gymnastics:

15 minutes for Quality of:

5 Box Jumps (increase height each set, do NOT bound –> go for max height) 

2 Legless Rope Climbs

5 Deficit Strict Handstand Push-ups

30 second Bridge Up accumulation 

WOD

10 minute AMRAP of:

20 Air Squats

10 Toes to Bar 

5 Handstand Push-ups

1 Snatch (anyway), 155/105 pounds

Warm down:

6 minutes of light cardio

3 x superset of:

10 Heels to Heaven, 5 count decent

1 minute Straddle Stretch

BaseFit 

WOD:

With a 30:00 minute run in clock

0-10:00

Run 800 meters 

AMRAP in remaining time of:

10 Russian KB 

10 HR Push-ups

10:00-20:00

Row 1,000 meters 

AMRAP in remaining time of:

10 Goblet Squats

20 Russian Twists w/ Medball, single count 

20:00-30:00 

200 Double Undes

AMRAP in remaining time of:

5 V-ups

5 Toes to Bar 

10 Flutter Kicks 

Warm down:

Same as CrossFit 

Mobility WOD

Warm up: row/air dyne 2-5 min

               Foam roll thoracic spine

               Scorpions 

               Bretzel 

Push/pull rotation (band/dumbbell)

PVC lateral lean

Swiss ball lateral flexion with band

Spider-Man 

Pigeon 

Supported IT-band roll

Quad mash

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

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