7.15.15 Workout of the Day

Dr. Fred Weniger 545 AM ICT

CrossFit

General WU: Coaches Choice

Specific WU:

3 x 30 Double Unders (or 60 seconds of practice)+ 2 min Kipping T2B Progression

+

5 Press 5 Push Press 10 Push Jerk

Prep

Push Jerk 3x8 reps

Build to workout weight Scale to a weight that allows you to perform at least 2-3 unbroken sets of 15 in the workout

WOD 1:

AMRAP in 15 minutes: 10 Toes to Bar 15 Push Jerk (115/75) 30 Double Unders

rest 5 min

WOD 2:

1000 m run for time (big square)

ICT

General WU: Caoches Choice

Specific WU: 5 reps/movement

WOD 1:on a running clock:

4x :30 work/:30 rest

1. burpees

2. cal row

3, KB SDHP (53/35)

4. Bumper OH walk step outs (15,10)

5. pank to pushup

-stay at each station for 4 sets than rotate*

*Our measure today is Total reps.*

-rest 3 min-

WOD 2: 5 min Max partner slam balls (20/15)

One works at a time

SCORE=Total Team