9.9.15 – WOD 

  
Some of the women after Labor Day’s hero workout. 

Wednesday

CrossFit 

Strength:

A) 

Back Squat 3-3-3+

B)

Push Press 3-3-3+

• using 90% of your actual 1RM, take 70%, 80%, 90% 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 3 reps

WOD:

10 minute AMRAP of:

10 Sumo Deadlift High Pulls, 115/75

10 Burpees Over the Barbell

Optional Accesory Work: 

3 x for Quality:

30 second L-sit Hold

30 second Superman Hold

BaseFit 

3 rounds of:

1:40 at 75% effort

:20 SPRINT

:40 at 75% effort 

:20 SPRINT

Row

Airdyne 

5 Burpees + 5 Wall Balls 

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

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