10.12.15 Workout of the Day
- ryan Baggott
- Oct 12, 2015
- 1 min read
Congrats! Danielle Hunt - October '15 Athlete of the Month
CrossFit
General WU: Coaches Choice
Specific WU: 3x
Run 200 meters 12 weighted abmat situps 3-5 Strict Pullups or 3-5 Negatives
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Warmup/Prep Muscle Ups/Pullups
Prep: Deadlift 3x6 reps
Build to workout weight Scale to a weight that allows you to complete your first set unbroken
WOD 1: 3 RFT of: 7 Muscle Ups 21 Deadlifts (225/155) Run 400 meters
15 min cap
Cooldown/Skill: 5 min Dub Practice
Post time to comments.
Scaling : Muscle Ups
Scale reps accordingly (max in 2 minutes)
Sub Bar Muscle Ups
Sub 14 Pullups - based on ability (CTB, Regular or Band)
ICT
General WU: Coaches Choice
Specific WU: 150 m run+
5 bumper burpees+10 airquats w/bumper
WOD 1: 30 min AMRAP
800 m (Stop sign) w/bumper
2 rds of:
10 bumper burpees (25/10)
15 Airsquats with bumper
Comments