9.23.15 Workout of the Day

Michelle Peterson 530 AM

CrossFit

General WU: Coaches Choice

Specific WU: in 12 min complete

4 sets (moderate pace): Row 250 meters 25' HS Walk or 30 second HS Hold (freestanding or nose & toes on wall) 20-30 Double Unders or DU practice

Prep

Push Jerk 2x6 reps

Build to workout weight Weight should be relatively light

WOD 1:

For time: 800 meter Row 75 Double Unders 75 Push Jerks (95/65) 75 Double Unders 800 meter Run (big square)

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ICT

General WU: Coaches Choice

Specific WU: 2 min DUB practice + 15 situps

WOD 1: For time complete Unbroken sets of Jump rope

rep scheme for DUBS is: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

rep scheme for singles is: 10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10

Each set needs to be completed unbroken. If u break, you resart and the set you broke at AND you complete 5 straight leg abmat situps.

SCORE =total time (15 minute cap)

At 18 min mark WOD 2: 15 min EMOM (:40/:20)

min 1: Russian KBS (53/35)

min 2: HS HOLD

min 3: Hollow Hold