6.17.15 – WOD 

  

Wednesday

CrossFit 

Strength:

15 minutes to find a 1RM Split Jerk

WOD:

5 rounds, each for time, of: 

300 meter Row

20 Wall Balls, 20#/14# @ 10’/9′

10 Pull-ups 

5 Strict Handstand Push-ups 

• rest 90 seconds between 

NOTE: if you are unable to complete the round within 3 minutes and 30 seconds, seek your coach’s advice on how to modify workload

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset style:

15 DB Skull Crushers

16 DB Curls, 8 each side

1 minute Standing Straddle stretch

– rest as needed between rounds 

BaseFit 

WOD:

For time:

Run 800 meters, then:

10 rounds of:

10 Russian KBS, heavy 

10 A-Squats 

10 HR Push-ups 

Then, Run 800 meters

Warm down:

Same as CrossFit 

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

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