1.18.16 Workout of the Day

Some of us take bathroom breaks when atttemping double unders..others just stuff their pants. Hey, whatver it takes right! That's a good look Amy.

Amy Healy 830 am CrossFit

CrossFit

General WU: Coaches Choice

Specific WU:3x: 15 Calorie Row 10,8,6 Wall Balls 10,8,6 Box Jumps 3-5 Strict Pullups/Negatives/Ring Rows

WOD 1:2 rounds for time: 30/24 Calorie Row 30 Wall Balls (20/14) 30/24 Calorie Row 30 CTB Pullups 30/24 Calorie Row 30 Box Jumps (24/20)

Post time to comments.

Scaling: CTB Pullups

• Sub Regular Pullups

• Scale reps accordingly

• Sub Band Pullups

• Sub Ring Rows

OPEN ACCESSORY WORK:T2B

1)5x5 strict T2B with 3 sec negative

2)5x5 kipping swing

3)1 round of 1 minute/:30 rest of

L Sit

hollow hold

superman

Prone plank on elbows

ICT (Please bring your jump rope)

General WU: Coaches Choice

Specific WU: within 8 minutes complete 1 minute DUB practice+

10 reps/movement

WOD 1: Benchmark "Annie" For time:

50-40-30-20-10

DUBS

Abmat situps

-12 min cap-

WOD 2: In 8 minutes, climb ladder as high as possible

1.1.2.2.etc

KBS (53/35)

Goblet squat (53/35)

SCORE=total reps

-rest 2 min-

WOD 3: 8 min EMOM

srpint inside 30 seconds

rest 30 seconds