10.23.15 Workout of the Day

John Klein aka "Tatanka" 530 PM CrossFit

CrossFit

General WU: Coaches Choice

Specific WU:3 rds 5 Strict Toes to Bar 5 Press + 5 Push Press + 5 Push Jerk 200 m run

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Shoulder Press 3x 5 reps - build to starting weight for Strength

Strength: Shoulder Press 5-5-5-5-5

Perform 5-10 Strict Pullups b/w each set (sub 3-5 Negatives or 10 Ring Rows)

All 5 sets should be tough - 75-85% 1RM

WOD 1:

5 rounds for time: 10 Toes to Bar 15 Push Jerks (115/75) 200 m run (exit sign)

Post 5RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 4 min to get strategy

WOD 1:

Fall League Monday WOD

18 minute AMRAP team of 4

0-6 Minute : Max Cal Row – Any variation of 2 Athletes

6-12 minute: Max Cal Row – Remaining variation of 2 Athletes

12-15 minute: Max Burpees over the rower – Any variation of 2 Athletes

15-18 minute: Max Burpees over the rower – Remaining variation 2 Athletes

SCORE= total team cal row +total team burpees

Standards:

Row:Hands off rower until call of 3.2.1 GO

Damper can be on whatever setting you like

Can rotate whenever deemed necessary within that time domain, but only the 2 athletes selected to work during their segment may switch.

Other 2 athletes are resting during this time.

Burpee:No full hip extension is required but athlete must jump over rower with 2 feet and land with 2 feet simultaneously

Full body has to go over rower when performing burpee over rower

Can rotate whenever deemed necessary within that time domain, but only the 2 athletes selected to work during their segment may switch.

Other 2 athletes are resting during this time.

SCORE= total team CAL row + total team burpees

WOD 2: In 12-15 minutes complete in any order or fashion NOT for time:

1) 800 m run (stop sign)

2) 100 dubs/300 singles

3) 20 hollow body rocks

4) 30 perfect ring rows

5) 40 slow and full range abmat situps