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9.14.15 Workout of the Day
- ryan Baggott
- Sep 14, 2015
- 1 min read
CrossFit
General WU: Coaches Choice
Specific WU:10 minute AMRAP (moderate pace): 15 Calorie Row :30 sec Wall-facing Handstand Hold (goal is just nose and toes on wall)
Prep 2x: 10 Wall Balls 5 Burpees 1 min Kipping Pullup progression
WOD 1:
10 rounds for time: 14 Wall Ball (20/14) 7 Burpees 7 CTB Pullups
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Scaling
CTB Pullups
Sub Regular Pullups
Scale reps accordingly
Sub 3 Negatives or 7 Ring Rows (3 sec negative)
ICT
General WU: Coaches Choice
Specific WU:
WOD 1: 5RFT of :
20 Airsquats
20 Burpees
20 Pullups
20 situps
*after every round, complete 300 m run (exit sign)
rest 5 min
WOD 2: (midline work (on your own)
6 min EMOM :40/:20
ODD: hollow hold
EVEN: prone plank
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