12.8.15 Workout of the Day
- ryan Baggott
- Dec 8, 2015
- 1 min read
Happy Birthday Dave! Appreciate all you do for us here! Have a fun, happy and healthy year amigo!
CrossFit
General WU: Coaches Choice
Specific WU:3x 1 minute Double Under practice 10 SDHP (start with empty bar and build to workout weight) 10,8,6 Burpee
WOD 1:20 minute AMRAP: 40 Double Unders 20 Sumo Deadlift High Pull (95/65) 20 Bar over-Burpees
Post rounds completed to comments.
Midline work: 2x 60-90 second Front Plank hold 60-90 second Side Plank lf hold 60-90 second Side Palnk rt hold
Goal is unbroken sets, rest as need bet. sets
WOD 2/Cooldown: Grab a partner a complete a 12 minute EMOM of Row
1 minute on and 1 minute off at moderate pace
-No measure here-
Scaling: Double Unders
Scale reps accordingly (max in 1 minute)
Sub 80 Single
ICT
General WU: Coaches Choice
Specific WU: In 12 min complete
300 m run
+10 reps/movement
+3x5 ascending weight for DL
WOD 1: As a team of 2 complete:
1 mile run
200 slam balls (20/15)
150 Bumper ground to OH (45/25)
125 jumping lunges *back knee gently touches ground*
100 Deadlift (185/135)(155/105)
This Week's Active Recovery Workout
Row:15 minutes x 3 sets Rest 5-10 minutes b/w sets
Moderate, sustainable pace for all 3 sets
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