12.24.15 Workout of the Day

Jeff Maine 1230 PM

CrossFit

General WU: Coaches Choice

Specific WU: 3x 5 Press + 5 Push Press + 5 Push Jerk (empty bar) 5 Box Jumps Run 200 meters

Prep: Push Jerk 3 x8 reps

Build to workout weight Scale to a weight that allows you to perform 15 tough unbroken reps each set If the weight you choose is too heavy or too light, you can adjust it during the workout

WOD 1:

Every 5 minutes for 20 minutes (4 sets):

15 Push Jerks (155/105) 15 Box Jumps (24/20) Run 400 meters

Complete each set as fast as possible.

At the 20 minute mark:

WOD 2:

"Death by HSPU"

Minute 1: 1 HSPU (Kipping or Strict) Minute 2: 2 HSPU Minute 3: 3 HSPU

Continuing as long as possible.

If you fail to complete more than 10 minutes, finish 55 reps as quickly as possible.

Post times for each set to comments.

ICT

General WU: Coaches Chocie

Specific WU/Strength: for 10 min , with a partner

work up to your wod weight

ascending in weight 5x5

WOD 1: Partner WOD

As a team of 2 complete in any order:

1 mile run together

100 OH walking Lunges

80 resistance band squat jumps

60 pushups

40 burpee box over (24/20)

20 DL (185/135) (155/105)

One works one rests, partition reps how you like