Coach Kip’s 5pm BaseFit crew. Always a good sized group; always a great workout to start the weekend.
WEDNESDAY
STRENGTH
BACK SQUAT 10-8-6-4-2
E2MO2M x 5 sets of:
Back Squat
*goal is build to a heavy 2 rep
**build up/warm up is built in to the EMOM
Back Squat
*goal is build to a heavy 2 rep
**build up/warm up is built in to the EMOM
WOD
12 MIN ASCENDING LADDER OF MU/SS
12 minute AMRAP of:
2 Muscle-ups
2 Squat Snatch, 155/105
4 Muscle-ups
4 Squat Snatch
6 Muscle-ups
6 Squat Snatch
continue this sequence as far as possible…
2 Muscle-ups
2 Squat Snatch, 155/105
4 Muscle-ups
4 Squat Snatch
6 Muscle-ups
6 Squat Snatch
continue this sequence as far as possible…
ACCESSORY WORK
A. 3 x 10 max weight of Strict Curls (stand against wall with butt and shoulders touching throughout rep)
B. 3 x 10 Barbell Skull Crushers
C. 3 x 10/10/10 DB Front Raises/Lateral Raises/Reverse Fly
B. 3 x 10 Barbell Skull Crushers
C. 3 x 10/10/10 DB Front Raises/Lateral Raises/Reverse Fly
BASEFIT
WOD
161207BF
20 minute AMRAP of:
100 foot Walking Lunge Steps
100 foot Bear Crawl
100 foot Monkey Walk, 50′ each way
100 foot Burpee Broad Jump
100 foot Walking Lunge Steps
100 foot Bear Crawl
100 foot Monkey Walk, 50′ each way
100 foot Burpee Broad Jump
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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