12.10.15 Workout of the Day
- ryan Baggott
- Dec 10, 2015
- 1 min read
Christina George 545 ICT.. get low girl.
ATHLETES: 2 GREAT partner programs today!! Do not procrastinate, get in your car, and please come on in and challenge these wods!
CrossFit
General WU: Coaches Choice
Specific WU: 400 m run into 12 min to hit 3x5 reps/movement
WOD 1: In teams of 2 complete
min 0-7 800 m run together into
Max DL (245/185) (205/155)
min 8-15 800 m run together into
Max C&J (185/135)(135/95)
min 16-23 800 m run together into
Max OHS (135/95) (95/65)
run together, one works one rest, one barbell,
one minute rest between cycles
SCORE=total team cumulative reps
This wod is a spin off of Hero WOD "Nukes."
ICT
General WU: Coaches Choice
Specific WU:150 m run+ 5-10reps/movement
WOD 1: Partner up A)
In teams of 2 complete 15 min AMRAP
min 0-12 max cal row
min 12-15 max airquats
*one works one rests*
SCORE= total reps combined
at the 18 min mark
WOD 2: Partner up B)
In teams of 2 complete 15 min AMRAP
min 0-15 max burpess while partner runs 4 suicides inside, switch after
every run
SCORE= total reps combined
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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