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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