9.8.15 Workout of the Day
- ryan Baggott
- Sep 8, 2015
- 1 min read
2015 WOD For RET
CrossFit
General WU: Coaches Choice
Specific WU:
Row 60 Calories in teams of 2, 30 cal each
+
Skill: In 10 minutes complete at moderate pace: 25-50' Handstand Walk (based on ability) or 3 Wall Climbs (goal is nose to wall) and 5 sets of 5 Unbroken pullups.. hardest progression possible
Prep
2 sets: 10 Pushups 10 KB Swings
WOD 1: In teams of 2 complete
3 rounds for time: 90/75 Calorie Row 90 Pushups 90 Russian KB Swings (53/35)
-split row into 15 cal, pushups and KBS sets of 10
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ICT
General WU: Coaches Choice
Specific WU: 5 reps/movement
In teams of 2 complete the following
WOD 1: 9 min AMRAP
10 KBS (35/25)
5 burpees
rest 2 min
WOD 2: 8 min AMRAP
10 KB G Squat (35/25)
5 burpees
rest 2 min
WOD 3: 7 min AMRAP
10 KB G SDHP (35/25)
5 burpees
Partner A works, Partner B rest, switch
SCORE=total team completed Full rounds
--count your rounds, partner counts his and combine for total.--
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