8.7.15 Workout of the Day

Martin's Message... don't forget to watch the bloopers at the end!

CrossFit

General WU: Caoches Choice

Specific WU:

2 x 10 x Front Squat 10 x Press 10 x Thruster 10 x Russian KB Swing

Strength: Strict Press 5-5-5-5-5

Perform a max set of Strict Pullups/ ring rows* immediately following each set Rest 2-3 minutes b/w Pullups & next set of Presses

Loading Guidelines: Set 1: 5 reps @ 70% 1RM Set 2: 5 reps @ 75% Set 3: 5 reps @ 80% Set 4: 5 reps @ 85% Set 5: 5 reps @ 85-90% - find a 5 rep max

* Scale Pullups with 3-5 Negatives or 8-10 TOUGH Ring Rows

WOD 1:

21-18-15-12-9 reps for time: Thrusters (75/55) Russian KB Swings (53/35)

ICT

General WU: Caoches Choice

Specific WU: complete 5 reps/movement

WOD 1:In teams of 3 Complete 10 min Cal row

WOD runs as follows:

Station 1: Athlete 1: performs max cal row

Station 2: Athlete 2: performs 10 BJ (24/20)

Station 3: Athlete 3: performs 7 Bumper Burpees (25/15)

Athletes only rotate when both athlete 2 and 3 complete their station

rest 2 min

WOD 2 : 8 min of WOD above

rest 2 min

WOD 3: 6 min of WOD above

SCORE= Team Total calories rows combined

Cooldown: 600 m run