10.1.15 Workout of the Day
- ryan Baggott
- Oct 1, 2015
- 1 min read
Throwback Thursday from our OG Joe Arnemann. 7.03.12 Thank you Joe..
CrossFit
General WU: Coaches Choice
Specific WU: 3x 20,16,12 Calorie Row 10,8,6 Wall Balls 10,8,6 Weighted Abmat Situps
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Warmup/Prep Handstand Pushups
Prep
Power Clean 3x 5 reps
Build to workout weight Weight should be heavy enough that most reps are performed one at a time in workout
WOD 1:
For time: 10 Power Cleans (205/145) 20 Strict Handstand Pushups 30 weighted abmat situps (45/25) 40 Wall Balls (20/14) 800 m run 40 Wall Balls 30 weighted abmat situps (45/25)
20 Strict Handstand Pushups 10 Power Cleans
Post time to comments.
Scaling: HSPU
Scale reps accordingly
Scale ROM
ICT
General WU: Coaches Choice
Specific WU: 150 m run 7-10 reps/movement
WOD 1: At the 0 minute mark:
Run 1000 meters (big square)
100 Airsquats
At the 10 minute mark:
Run 800 meters (stop)
75 KB SDHP (53/35) At the 20 minute mark: Run 600 meters (State of Mind) 50 HRPU
At the 30 minute mark: Run 300 meters (Exit)
25 bumper burpees (25/15)
Perform each set as fast as possible.
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