#TBT to Nate C. at the old gym.
THURSDAY
WOD
“White”
5 rounds for time of:
3 Rope Climbs, 15′
10 Toes to Bar
21 Walking Lunge Steps w/ 45/35 Plate Held Overhead
400 meter Run
3 Rope Climbs, 15′
10 Toes to Bar
21 Walking Lunge Steps w/ 45/35 Plate Held Overhead
400 meter Run
ACCESSORY WORK
A. 4 x 30 Reverse Hyper
B. Reverse Tabata L-Sit
C. 100 Calorie Ski Erg for Quality
B. Reverse Tabata L-Sit
C. 100 Calorie Ski Erg for Quality
SHRED
WOD
“Diced Up”
50 minute AMCAP (as many calories as possible in 70-75%)
1,200 meter Run
25 ABMAT SU
1,000 meter Row
25 ABMAT SU
800 meter Ski
25 ABMAT SU
.6 mile Bike
25 ABMAT SU
1,200 meter Run
25 ABMAT SU
1,000 meter Row
25 ABMAT SU
800 meter Ski
25 ABMAT SU
.6 mile Bike
25 ABMAT SU
BASEFIT
WOD
For time:
50 Box Jump Overs
40 Kettlebell Swings
30 Push-ups
20 Toes to Bar
10 Dumbbell Man Makers
20 Toes to Bar
30 Push-ups
40 Kettlebell Swings
50 Box Jump Overs
40 Kettlebell Swings
30 Push-ups
20 Toes to Bar
10 Dumbbell Man Makers
20 Toes to Bar
30 Push-ups
40 Kettlebell Swings
50 Box Jump Overs
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2017
