3.30.16 – WOD 

  
Date Night Weight Night in action.

Wednesday

CrossFit 

Strength:

Strict Press 5-5-5+ @ 65/75/85 % of your 1RM*

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

+ means failure reps and keep track of that number

WOD:

For time:

Run 800 meters

21 Power Cleans, 135/95

21 Ring Dips

Run 600 meters

15 Power Cleans, 135/95

15 Ring Dips

Run 400 meters

9 Power Cleans, 135/95

9 Ring Dips 

Optional Accessory Work:

3 sets NOT for time of:

8 DB Seated Strict Press, heavy

8 DB Reverse Flys, light w/ perfect form to isolate posterior delt

8 Single Arm DB Upright Row, each side 

BaseFit

WOD:

10 minute AMRAP of: 

30 Burpee Box Jumps

30 Pull-ups

30 KBS

Rest 5 minutes 

10 minute AMRAP of:

30 Wall Balls

30 KB SDHP

30 V-ups 

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

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