8.18.15 Workout of the Day
- ryan Baggott
- Aug 18, 2015
- 1 min read
MIke, aka "The Ghost" 830 am Saturday CrossFit.
CrossFit
General WU: 4 min Coaches Choice
Specific WU: Dynamic Stretch
+
Warmup/Prep Pullups & HSPU
WOD 1
AMRAP in 5 minutes: Strict Pullups
Rest 3 minutes
AMRAP in 5 minutes: Strict Handstand Pushup
Strength:
Back Squat 10-10-10-10-10
Loading Guidelines: Set 1: 40% 1RM Set 2: 50% Set 3: 60% Set 4: 70% Set 5: 80% - Find a 10 rep max
Post Pullup/HSPU reps and 10 rep max to comments.
Scaling:
1.Pullups
Sub Negatives
Sub Band Pullups
Sub Ring Rows
2. Handstand Pushups
Scale ROM
Sub Kipping HSPU
Sub Pushups
ICT
General WU: 4 min Coaches Choice
Specific WU: 2 min dub practice + 10 Slam ball
Partner WOD: IFor time, in teams of 2 complete:
200 DUBS/600 singles
100 Slam ball (20/15)
800 m run (stop sign)
200 DUBS
100 slam ball
600 m run (State of Mind)
200 DUBS
100 slam ball
300 m run (exit sign)
200 DUBS
100 slam ball 150 m run
--Run together, switch slam balls every 10 reps--
Post time to comments
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