7.9.15 Workout of the Day

Joely Heller, ICT 930 AM

Athlete Bio:

1. Joely was born and raised in Willoughby OH and has 3 children.

2. Joely has never been early to class.. Ever.

3. Her husband Dave has never beat her in a WOD.. Ever.

4. Joely gets her nails done twice 2x/week but will never admit it..Ever.

*Thank you Joley for your persistance, progressions and dedication to the 930 AM ICT class..Keep up the great work.*

CrossFit

General WU: Caoches Choice

Specific WU:

30 second Front Plank hold (top of pushup) 30 second Side Plank hold (each side) 30 second hollow hold

+ 60 second DU practice+ Kipping Pullup Progression

15 KB Swings

WOD 1:

4 rounds for time: 60 Double Unders 30 KB Swings (53/35) 15 CTB Pullups

MIdline Work:

2 sets: 60 second Front Plank hold (top of pushup) 60 second Side Plank hold (each side) 60 second hollow body

ICT

General WU: Coaches Choice

Specific WU:

Pullup Progression 2 min+ 5 plank to pushup 10 air squats

WOD 1: 20 min AMRAP Cash In Stop sign run

INTO

5 pullup/ring row 10 plank 2 pu (20/15) 15 Squats 10 pullup 15 plank 2 pu 20 Squats 15 pullup 20 plank 2 pu 25 Squats 20 pullups 25 plank 2 pu 30 Squats

Continue adding 5 reps to each set and climb as high as possible.

SCORE=Total reps completed

Cooldown: 300 m run