9.16.15 – WOD

  
Athlete: Kyra B.

Wednesday

CrossFit

Strength:

Push Press 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:

For time:

100 Double Unders 

80 A-Squats

60 Deadlifts, 185/125

40 Toes to Bar 

20 Clean & Jerks, 135/95

100′ OH Walking Lunge Step, 45/25

Optional Accesory Work:

3 rounds NOT for time of:

Jog 400 meters

15 Reverse Snow Angels

12 One Legged Squats

BaseFit

WOD: 21-18-15-12-9-6-3 reps for time of:

Kettlebell Swings, Red/Green 

HR Push-ups

Box Jumps, 24/20 inch box

• rest 5 minutes, then:

5 minute AMRAP of:

10 Supermen

10 ABMAT SU

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

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