1.20.16 Workout of the Day

Palmetto Bluff Boat Captain by day, CrossFit Coach by night

All am classes wll be held in CrossFit building.

CrossFit

General WU: Coaches Choice

Specific WU: 2 sets (gradually increase pace each set): 40 second row sprint 10 Thrusters - unbroken (empty barbell) 40 Double Unders (80 Singles)

Prep: Thruster 2 sets of 8-10 reps*

* Perform 6 Bar-Facing Burpees after each set

Build to workout weight Scale to a weight with which you can perform 21 unbroken Thrusters

WOD 1: "Open Workout 14.5"

21-18-15-12-9-6-3 reps for time: Thrusters (96/65) Bar-facing Burpees

Masters 55+ 21-18-15-12-9-6-3 reps for time of: Thrusters (65/45) Bar-Facing Burpees

Post time to comments.

OPEN ACCESSORY Prep: Row Intervals

2x 500 m sprint intevals at max effort, rest ratio 1:1

Max Effort here on both intervals!

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movemts

WOD 1:10 Rounds for max reps–

30 seconds pullups/ ring row–

30 seconds Rest–

30 seconds max HS HOLD–

30 seconds Rest

30 seconds max bumper abmat situps (25/15)–

30 seconds Rest

SCORE = total bumper abmat situps + pullups

WOD 2; NOT for time but for efficiency, grab a partner and complete 60 perfect WB as a team

**We want full Range of Motion Here**