8.27.15 – WOD 

  
Athlete: Tim W. with a new Back Squat personal best. 

Thursday/Friday

CrossFit 

Test:

500 meter Row TT

• set the Concept 2 Rower specifically for a time trial, so the meters count down and give you an exact time 

WOD:

For time:

15-12-9-6-3 reps of:

Box Jump Overs, 24/20 

10-8-6-4-2 reps of:

Deadlift, 275/185 

5-4-3-2-1 reps of:

Muscle-ups

Optional Accesory Work:

3 rounds NOT for time of:

15 Reverse Snow Angels

12 Reverse DB Flys

9 Upside down KB Strict Press

BaseFit

WOD:

Teams of 2 for total Reps:

E3MO3M x 3 rounds

Run 200 meters Together 

Max KBS 

Straight into:

E3MO3M x 3 rounds 

Run 200 meters Together 

Max V-ups

Straight into:

E3MO3M x 3 rounds

Run 200 meters Together 

Max A-Squats 

• Run together and one person works at a time on Reps

Mobility WOD:

Warm up: 10 pulls on rower

Foam roll lumbar spine

10 pulls on rower 

Foam roll it-bands

Hip anterior mob with band

Lateral mob with band

Pigeon with band

Lax ball with sleeper stretch

Wrist flexion and extension with band

Couch stretch 

Mash quads 

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

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