2.10.16 – WOD 

 
Post WOD corpse pose by Monica Z.

Wednesday

Barbell:

EMOM X 5 of:

3 Touch & Go Squat Cleans, same load across

• add weight from last week, if you were successful

WOD:

3 rounds for time of:

21 KBS, Red/Blue

15 Chest to Bar Pull-ups

9 Handstand Push-ups

• Run 400 meters after each round

Optional Accessory Work:

3 sets NOT for time of:

10 Stationary Dips

20 Hollow Rocks

30 Band Pull-aparts

BaseFit

WOD:

25 minute Partner AMRAP (relay style) of:

8 Burpees Over the Rower 

12/10 Calorie Row 

16 Russian Twist w/ Medball

Barbell Club:

A)

Sumo Deadlift 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 1RM when calculating percentages. 

+ means as many reps as it takes to hit failure. Keep track of number

B)

3 X 12 Hip Belt Squats, heavy

C)

4 X 6 Barbell Bridges, heavy 

D)

Tabata Speed Skaters

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

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