10.15.15 – WOD 

  
12pm Class last week. Missing a few regulars. 

Thursday/Friday

CrossFit 

Gymnastics

10-8-6-4-2 reps for QUALITY of: 

Shoot Thrus (forward + backward = 1)

HS Hold into Forward Roll

Strict Ring Dips w/ turnout 

Strict Toes to Bar 

WOD:

“Helen” 

3 rounds for time of:

400 meter Run

21 Kettlebell Swings, Blue/Pink

12 Pull-ups 

Optional Accessory Work:

1/2 “Annie” 

25-20-15-10-5 NOT for time of:

Double Unders

ABMAT SU

BaseFit

WOD:

1 minute ON/1 minute OFF x 4 rounds of:

Row (Calories) 

HR Push-ups

Sliding Plank Knee Tucks (rower)

OH Walking Lunge Steps

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