160609

Throwback Thursday to the 2013 Formal Holiday Party. #TBT #GoodTimes 

THURSDAY

STRENGTH

Clean
1 RM Full Clean

WOD

500 Meter Row

WOD 2

160609

Max Push-ups

*must not come out of Plank
**no more than 3 seconds break between reps


ACCESSORY WORK

A. 2 x max reps of Push-ups
B. 3 x 8 Front Rack Step Ups, each side (do NOT push off back leg)
C. 3 x 10 Heels to Heaven, 5 second tempo decent

BASEFIT

WOD

160608BF
5 minute AMRAP of:
10 DB Snatch, alternating
10 Box Jump Overs
-rest 5 minutes
5 minute AMRAP of:
10 Single Arm DB Push Press, 5 each side
10 Box Step Ups, alternating
-rest 5 minutes
5 minute AMRAP of:
10 Single Arm DB OHS, 5 each side
10 Renegade Row, strict, 5 each side
-rest 5 minutes
5 minute AMRAP of:
10 Crossover Step Ups, 5 each side
10 V-ups
MOBILITY WOD
Warm up: shoulder ER/IR stability
                   partner row
                   chicken wing
Upper trap grind 
1st rib mobilization 
Forearm grind (mode of choice-lax ball, bar)
Med ball/GHD mid thoracic opener
Alternate 
    Piriformis foam grind (lax ball focal point)
    KB calf mash 
Pigeon with band
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply