9.22.15 Workout of the Day

How is your shoulder mobility ? Tracy Daniels having some gymnastic fun 930 AM ICT

CrossFit

General WU :Coaches Choice

Specific WU: 3x 5 burpees 5 Slow Pushups (5 second negative) 5 Strict T2B 15 sec. plank

Prep

Strict Press (From Ground)

3x6

Build to workout weight Scale to a weight that allows you to complete around 15 unbroken reps on your first set

WOD 1:

4 sets: 1 minute max reps Strict Press (From Ground) 1 minute rest 1 minute max reps Strict T2B 1 minute rest 1 minute Prone Plank Hold 1 minute rest 1 minute max burpees 1 minute rest

Post reps completed to comments.

ICT

General WU :Coaches Choice

Specific WU: 5 reps/movment plus 150 meter run

WOD 1: 12 min Partner AMRAP

In 9 min, Max cal row, switch every 10 cals

In remaining 3 min max HRPU,

one works, one rests

Team Score= total team combined Cal's plus HRPU

rest 3 min

WOD 2: 12 min Partner AMRAP

150 m run while partner completes max burpees to 6 in target, switch

Team Score= Total Burpees

WOD 1 +WOD 2 = Total Team Score

Post reps completed to comments.