1.7.16 Workout of the Day

Congrats to Jackie, Linda and Carol on an awesome run at Savannah Vibe 5k. ICT 545 am crew.

Quote of the Day:

Love your life or change it.

CrossFit

General WU: Coaches Choice

Specific WU: With your partner: 15 Push Press (45/35) 15 Calorie Row

15 KB Swings

15 Wall Balls 150 Meter Run

Determine and warmup workout weight for all movements

WOD 1: In teams of 2 perform:

2 rounds of:

Alternating sets of: 30 Barbell Push Press (115/85) 30/24 Calorie Row

Alternating sets of: 30 KB Swings (53/35) 30/24 Calorie Row

Alternating sets of: 30 Wall Balls (20/14) 150 Meter Run

Here's how it works:

Partner 1 performs 30 barbell Push Press + 30 Calorie Row as fast as possible. As soon as Partner 1 finishes, Partner 2 completes 30 barbell Push Press + 30 Calorie Row as fast as possible. Partner 1 performs 30 KB Swings + 30 Calorie row as fast as possible. As soon as Partner 1 finishes, Partner 2 completes 30 KB Swings + 30 Calorie Bike as fast as possible. Partner 1 performs 30 Wall Balls + 150 Meter Run as fast as possible. As soon as Partner 1 finishes, Partner 2 completes 30 Wall Balls + 150 Meter Run as fast as possible.

Then go back to the top and repeat for a 2nd round.

Scaling

* Choose a weight that allows you to go unbroken on at least your first set of each movement.

* If you have to break up your reps more than once, scale the reps down to max in two sets.

OPEN Athletes Accessory Work: DUBS and PU

DUBS

1)Tabata :20/:10

Pullups

1)4 sets of 7 v-ups,7 GHD heel drives, 7 dynamic kip swings

2) 12 foot banana Superman roll

ICT

General WU: Coaches Choice

Specific WU: 7-10 reps/movement

WOD 1: 40-30-20-10

KB SDHP (35/25)

HRPU

Resistance band squat jumps

-rest 5 min-

WOD 2: NOT for time:

1000 m run

INTO

3 rounds of:

20 pullups/progressions/perfect ring rows

1 min hollow hold