7.21.15 Workout of the Day

Hope this tutorial helps some of you for today's WOD.

CrossFit

General WU: Coaches Choice

Specific WU:

1x 5 x Front Squats 5 x Push Press 10 x Thruster

Kipping Pullup Progression b/w sets (determine appropriate scale for workout)

Prep: Thrusters 2x6

Build to workout weight You should be able to perform at least your first set of Thrusters unbroken

WOD 1 Benchamark "Fran"

21-15-9 reps for time: Thrusters (95/65) Pullups

WOD 2:

12 min EMOM :40/::20

min 1: DUBS

min 2: Abmat situps

min 3:100 m run (back door to driveway pole)

Midline Work:

2 sets: 60 second Front Plank hold 60 second Side Planks hold

Scaling

Pullups​

• Sub Band Pullups

• Sub 2 x Jumping CTB Pullups (42-30-18)

ICT

General WU: Coaches Choice

Specific WU: 300 m run + 5 cal row

TEAM WOD : In teams of 3 complete 25 min max cal row

All 3 athletes work at once

Description:

Athlete 1 starts cycle by complete 2 KB farmers carry length of gym 4x

Athlete 2 holds plank

Athlete 3 completes cal row.

Athletes rotate when Athlete 1 completes farmers carry.