10.30.15 Work out of the day

Josh Simpson, Fall League Week 1

CrossFit

General WU: Coaches Choice

Specific WU:10 minute AMRAP: 3Strict Pullups/3 Negatives/10 Ring Rows 25' Handstand Walk/3 Wall Climbs (goal is nose to wall) 20 Double Unders

+

2 sets: 10 KB Swings 10 weighted abmat Situps

WOD 1: 5 RFT 30 Double Unders 15 KB Swings 30 Double Unders 30 weighted Situps (25/15)

Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: 7-10 reps/ movement+:20 sec with ring and wall hold

WOD 1:24 min EMOM :40/20

min 1: airsquat

min 2: static ring hold (top position of pushup)

min 3: KB DL (53/35)

min 4: HS hold

-rest 3 min-

WOD 2: Within 10 min complete

in and order at 75 %

1. 30 cal row

2. 30 plank to pushups

3. 800 m run (stop sign)