9.14.15 – WOD 

  
Athlete: Rachel W. cranking out some knees to elbows.

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:

4 rounds each for time of: 

Row 25/20 Calories 

20 Kettlebell Swings, Red/Green

15 Goblet Squats

10 Push-ups

2 Turkish Get-ups, Red/Green 

Rest 2 minutes 

Optional Accesory Work:

3 x superset style of:

8 Bulgarian Split Squats, each side

100 meter Farmer Carry, 2 KBs

BaseFit

WOD:

Death By:

Burpee Box Jumps (start at 5 reps)

Rest 1 minute

Death By:

Wall Balls (start at 10 reps) 

Rest 1 minute 

Death By:

OH Walking Lunges, 45/25 (start at 10)

Rest 1 minute

Death By:

V-ups (start at 10 reps)

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

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