8.10.15 – WOD 

  

Monday

CrossFit 

Strength:

Back Squat, 5-3-1+

• using 90% of your actual 1RM, take 75%, 85%, 95% of that number for each of the above sets

(+) means to complete as many reps as possible while maintaining no longer than a 3 second break between reps. Minimum of 1 rep

WOD:

“2015 Master’s Chipper”

For time:

1,000 Meter Run

25 Power Cleans (135/95)

25 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

50 Wallballs (20/14)

25 Chest to Bar Pull-Ups

25 Box Jump Overs (24/20)

25 Power Cleans (135/95)

*30 minute time cap

Optional Accesory Work:

3 x superset of:

:20 L-Sit Hold 

15 Reverse Snow Angels 

BaseFit 

WOD:

For time:

100 ABMAT Sit-ups

• EMOM of 3 Burpees

Immediately followed by:

75 A-Squats

• EMOM of 5 Clapping Push-ups

Immediately followed by:

50 Pull-ups

• EMOM of 7 Supermen 

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

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