12.21.15 – WOD 

  
Athlete: Bonnie L.

Monday 

CrossFit 

Strength:

E2MO2M X 5 sets:

3 Position Clean, build to a heavy complex

Pockets/Knees/Floor

WOD:

EMOM X 25 of:

Minute 1 = 12 Double Russian KBS, Blue/Pink

Minute 2 = Row 15/12 Calories

Minute 3 = 40 Double Unders

Minute 4 = 10 Burpees

Minute 5 = 200 meter Run

Optional Accessory Work:

3 X 10 NOT for time of:

10 Strict Pull-ups

10 Strict Ring Dips

10 Strict Toes to Bar

BaseFit

WOD:

3 rounds for Reps of:

45 ON/15 OFF

Step up Jumps, 12″

Bench Hops

Cossack Squats

Bulgarian Split Squats

Rest 1 minute 

Clapping Push-ups

Bench Dips

Inch Worm Push-ups

Plank

Rest 1 minute 

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

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