7.2.15 – WOD 

  
Athlete: Lani Y. focused during “DT”. 

Thursday/Friday

CrossFit 

Gymnastics:

4 rounds for Quality: 

5 Strict Toes to Bar 

20 Narrow Squats  

10 Narrow Push Ups  

10 Roll to Candle Sticks  

WOD:

For time:

12 Curtis P’s, 95#/65# (1 rep = 1 Power Clean + 1 Lunge (L) + 1 Lunge (R) + 1 Push Press

24 Toes to Bar 

36 Wall Balls, 20#/14# @ 10’/9′

8 Curtis P’s, 95/65

16 Toes to Bar 

24 Wall Balls, 20#/14# @ 10’/9

4 Curtis P’s, 95/65

8 Toes to Bar 

12 Wall Balls, 20#/14# @ 10’/9

Warm down:

Walk to Stop Sign and back 

3 x superset of: 

10 Seated DB Hammer Curl, each arm 

30 Banded Tricep Extensions 

BaseFit 

WOD:

10 rounds of:

AMRAP in 2 minutes of:

3 V-ups

6 DB Snatch, Alternating 

9 A-Squats 

Rest 1 minute after each 2 minute round

Warm down:

Same as CrossFit 

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

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