8.17.15 Workout of the Day
- ryan Baggott
- Aug 17, 2015
- 1 min read
Paco 545 ICT
Paco is ready for the 2015 season and prepping for our 2nd Annual Fall League.
Paco, Keep up the hard work and intensity..something your team knows nothing about. #gogiants
CrossFit
General WU:Coaches Choice
Specific WU: 20 Calorie Row
+
2 sets: 10 Wall Balls T2B Progression
+
Warmup Muscle Ups/Pullups
Prep
Power Clean 2x6 reps
Build to weight used in workout
WOD 1
"Open Workout 14.4"
As many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20# - 10' target, 14# - 9' target) 30 Cleans (135/95) 20 Muscle Ups
Post reps completed to comments.
Scaling
Master's Men (55+): 20# Wall Ball to 9' target, 115# Clean Master's Women (55+): 10# Wall Ball to 9' target, 65# Clean
Scale movements & weight accordingly to ensure you at least get halfway into the Power Cleans within the time cap.
ICT
General WU:Coaches Choice
Specific WU:
WOD 1: 12 min EMOM :30/:30
MIn 1: mountain climbers on rings
Min 2: hollown hold
MIn 3 : HS Hold
rest 3-5 min
WOD 2: For time
60 KBS (53/35)
30 burpees
40 KBS
20 burpess
30 KBS
10 burpees
300 m run
Goal is sub 18 min
Comments