10.19.15 – WOD 

  
Wife (Kristina L.) carries husband (Matt L.) during “Horton” hero workout last Saturday.

Monday

CrossFit 

Strength:

E2MO2M x 5 sets (10 minutes)

2 Back Squats, same loads across (heavy) 

WOD:

EMOM x 18 minutes of:

Minute 1 = 5 Power Snatch, 135/95

Minute 2 = 8 Burpee Box Jumps, 24/20 

Minute 3 = 15 Toes to Bar

• scale weight on Snatch and reps on BBJ/TTB as needed to ensure it is challenging, yet doable 

Optional Extra Work:

3 rounds NOT for time of:

Row 500 meters

25 Hip Extensions

10 Heels to Heaven 

BaseFit

WOD:

Every 5 minutes x 5 sets (25 minutes)

Run 200 meters

10 DB Squat Cleans 

15 Push-ups

250/200 meter Row 

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