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7.22.15 Workout of the Day

ryan Baggott
Jul 22, 2015
2 min read

Thank you Alaina and Sash for your hard hard work, consistency, and geniune effort in helping shape these lilttle ones lives. From all of us coaches, parents, and kiddos, really appreciate all you do. Thank you ladies.

CrossFit

General WU: Coaches Choice

Specific WU:

Row 250 meters 10 KB Swings

Row 250 meters 10 Burpees

WOD 1: Partner up

AMRAP in 6 minutes: Row 1000/800 meters (girls row 800 meters) Max Russian KB Swings in remaining time (53/35)

Rest 3 minutes

AMRAP in 6 minutes: Row 1000/800 meters Max Burpees in remaining time

Rest 3 minutes

AMRAP in 6 minutes: KB Swings - Same number you completed in Set 1 Max Calories Rowed in remaining time

Rest 3 minutes

AMRAP in 6 minutes: Burpees - Same number you completed in Set 2 Max Calories Rowed in remaining time

**one works , one rests**

Coach's Notes

Each set is a 100% effort - no gaming the reps
Goal for Set 1 & 2 is max KB Swings/Burpees - this requires you to hit the row hard
Goal for Set 3 & 4 is to get back on the rower as fast as possible and complete as many Calories as possible in the remaining time

ICT

General WU: Coaches Choice

Specific WU: 1 min DUB practice + 5 reps/movement

WOD 1:

1. DUBS

2. OH walking steps (25/15)

3. KB Swing (35/25)

First Round work ratio 1:1

Second Round work ratio 2:1

Third Round work ratio 3:1

rotate after each station,

No Measure.. Goal is to work for entire interval with miminal breaks