1.20.16 – WOD 

 

 
“You gotta believe you can do it. You gotta think you can do it. You gotta tell yourself, I CAN DO IT!” ~ Coach WW

Wednesday

CrossFit 

Strength:

5 X 3 Push Press, building to 90% of 3RM plus adding:

<100 pounds = 5 pounds 

100-149 pounds = 10 pounds 

150-199 pounds = 15 pounds 

200+ pounds = 20 pounds 

WOD:

14.4 

As many reps as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb. / 14 lb.)

30 cleans (135 lb. / 95 lb.)

20 muscle-ups

Optional Accessory Work:

3 sets NOT for time of:

10 DB Bicep Curls, each arm alternating 

15 DB French Press

BaseFit 

WOD:

5 rounds for time of:

10 Overhead Squat, 45/33 

20 ABMAT SU

Immediately followed by:

4 rounds for time of:

8 Burpees 

16 KBS, Blue/Pink

Immediately followed by:

3 rounds for time of:

400 meter Run

21 Russian Twists w/ KB

12 DB Squat Snatch, 6 ea/sd

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

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