8.6.15 – WOD 

  
Thursday/Friday

CrossFit 

Gymnastics:

With a 15 minute countdown clock, move through this sequence of movements:

20 Grasshoppers, single count 

15 second Bridge Up Hold 

10 One Legged Box Jumps, 5 each side —> build in height 

5 Strict Handstand Push-ups (add deficit, if possible) 

WOD:

Every 2 minutes for as long as possible:

8 Deadlift, 225/135 pounds 

8 Wall Balls, 20#/14# @ 10’/9′ target

8 Ring Dips (Muscle-up to rings, if possible) 

*if you reach 10 minutes, rep scheme goes from 8 to 10 for each movement and up an additional 2 reps per movement, per round 

Optional Extra Work:

Using an empty barbell superset the following:

8 Bicep Curl 1/2 rep (from halfway to all the way up)

8 Bicep Curl 1/2 rep (from full extension to halfway

8 Bicep Curls (full reps) 

8 French Press 1/2 rep (from halfway to all the way up)

8 French Press (from fully flexed to halfway)

8 French Press (full reps) 

Rest as needed, repeat for 2 rounds 

BaseFit

WOD:

20 minute AMRAP of:

5 Burpee Plate Jumps

10 OH Walking Lunge Steps w/ plate 

16 Russian Twists w/ plate 

• Every 2:30 minutes Run 200 meters 

*45/25 pound plate

Mobility WOD:

Warm up/cool down 3 rounds:

      Row 10 pulls

      10 scap retraction 

      10 bridge ups

      10 plank up/downs

PVC internal rotation stretch 

Front rack partner stretch

Partner tricep grind 

Quad/it band release 

Plantar facia bar release

Calf partner release 

Extra: bar ab prayers

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

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