6.15.15 – WOD 

 Athlete: Chris O. during a Snatch complex at the Kinnick Battle last weekend. 

Monday

CrossFit 

Strength:

15 minutes to find a 1RM Front Squat 

WOD:

“30 pound Stripper” 

Partner WOD for time:

30 Deadlifts, 225/155 pounds

45 Back Squats, 195/135 pounds

60 Front Squats, 165/115 pounds

75 Hang Power Cleans, 135/95 pounds 

90 Push Press, 105/65 pounds 

• one partner works at a time; load bars strategically in order to “strip” as you go 

Warm down:

6 minutes of light cardio 

5 minute AMRAP of:

5 Toes to Bar

5 V-ups

5 ABMAT SU

BaseFit

WOD:

With a Partner, 25 minute AMRAP relay of:

250 meter Row 

1 Rope Climb 

5 Ring Dips

10 V-ups

14 Jumping Lunges 

• one partner completes an entire round, then switch and continue for 25 minutes 

Warm down:

Same as CrossFit 

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

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