9.30.15 – WOD 

  
Athlete: Nicole A. 

Wednesday

CrossFit

Strength:

EMOM x 10 minutes of:

Odd minutes = 5 Strict Press, building

Even minutes = 3 weighted Pull-ups, building 

WOD:

9 minute AMRAP of: 

3 Muscle-ups

5 Box Jumps, 24/20

7 Front Squats, 135/95

Optional Accesorry Work:

3 x superset of:

6 Turkish Get-ups w/ KB

100 meter Farmers Carry w/ 2 KBs

BaseFit

WOD:

3 rounds, each for time, of:

400 meter Run

40 Air Squats

30 ABMAT SU

20 Push-ups

10 Pull-ups

• Rest 3 minutes between efforts 

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

© copyright Powered By WW, LLC 2015

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply