8.6.15 Workout of the Day

Pastor Mark Devaney gettin some reps in. 715 ICT

CrossFit -- ICT BUILDING

General WU: Coaches Choice

Specific WU:

Row 500/400 meters

+

5 High Hang Power Cleans 5 Front Squats 5 Hang Power Cleans 5 Front Squats 5 Power Cleans 5 Front Squats

Prep

Power Clean 2-3 sets of 5 touch and go reps

Build to workout weight Weight should be moderate so you can move through reps fairly quickly in workout - scale accordingly

WOD 1:

At the 0 minute mark: Run 1000 meters (big square) 20 Power Cleans (135/95)

At the 10 minute mark: Run 800 meters (stop sign) 15 Power Cleans

At the 20 minute mark: Row 600 meters (state of mind) 10 Power Cleans

Perform each set as fast as possible.

ICT-- CROSSFIT BUILDING "EVENT TEST PARTNER WOD"

General WU: Coaches Choice

Specific WU: 1 min jumpe rope practice+

10 cal row

10 Wall ball

At the :01 min mark

WOD 1: 12 min AMRAP

With a partner complete

300 DUBS/500 singles

INTO

100 Cal row

75 WB (20/14)(14/10)

Max T2b/abmat situps in remaining time

one person works, one rests, portion how you like

Same gender, one wall ball

-rest 3 min-

At the 15 min mark:

WOD 1 mile run for time (big square 2x)

--Half athletes start on WOD 1, others at WOD 2--