10.5.15 Workout of the Day

Thomas, Jason, Calvo, Coach, Beth, Danielle, 2015 Masters

CrossFit

General WU: Coaches Choice

Specific WU: 3x: 15 Presses 15-30 Double Unders/60 Singles 30 second calorie (faster pace each set)

Prep: Push Jerk 3x8 reps

Build to workout weight Weight should be heavy enough to allow 10-15 unbroken reps

WOD 1: 4x 1 minute max Push Jerks (155/125) 1 minute max Double Unders 1 minute max Calorie Row

Rest 2 minutes between sets

Post reps completed each set to comments.

ICT

General WU: Caoches Choice

Specific WU: in 8 minutes complete

3x 10 Russian KB Swings (53/35) 10 resistance band squat jumps

10 abmat situps

WOD 1: 20 min AMRAP: 10 Russian KB Swings (53/35) 20 Full range resistance band squat jumps

30 abmat situps

Midline work:

2 sets: 60 second Front Plank hold 60 second Side Plank hold 60 second plank hold