8.13.15 Workout of the Day

Bench Press Tutorial - will be helpful for today's WOD!

CrossFit

General WU: Coaches Choice

Specific WU: 2x 250 meter row 15 Pushups

Prep

Bench Press 3-4 sets of 6-8 reps

Build to workout weight Scale to a weight that you can handle for 10-15 reps

WOD 1: For time: Row 2000 meters/ Run 2000. Pick one and Go Hard! 30 Bench Press (Bodyweight/75% BW)

Goal is to give the 2000 meter row EVERYTHING you have and then chip away at the bench press.

Please post time and weight to comments below. Click on Picture to post

ICT

General WU: Coaches Choice

Specific WU:

WOD 1: 18 min AMRAP

30 KB high pull (53/35)

20 KB G squats (53/35)

10 pullups/ progressions

150 m run

-rest 3 min-

WOD 2:

6 min EMOM: (:30 on/:30 Off)

Odd - Superman Hold

Even - KB G Squat hold (35/25)

Please post time and weight to comments below. Click on Picture to post