2.12.16 Workout of the Day
- ryan Baggott
- Feb 12, 2016
- 1 min read
Gina Rodriguez, 830 am ICT..
Business-owner, mother, wife, and proud CrossFitter.. Thank you Gina for promoting our program and for generously supporting five of your family members and employees at our gym. Trust me, they just don't come much cooler than this chick. You rock Gina.
Due to this cold weather, ALL morning classes will be in CrossFit building.
CrossFit
General WU: Coaches Choice
Specific WU: 5x5 dynamic kip swing+
15 barbell strict press (45/35)
WOD 1: 3x 1 minute max Strict Handstand Pushups* 1 minute max Strict T2B 1 minute rest
* Scaling for HSPU:
Sub Kipping HSPU
Scale ROM (1-2 AbMats)
Sub Negatives
Sub Handstand Hold
Prep for WOD 2: 3x: 10,8,6 Wall Balls 10,8,6 Hang Power Clean (start with empty bar and build to workout weight)
WOD 2: 3 rounds for time: 30 Wall Balls (20/14) 15 Hang Power Cleans (135/95)
Post reps completed in WOD 1 and time for WOD 2 to comments.
OPEN ACCESSORY PREP: Muscle ups
Coaches Choice
ICT
General WU: Coaches Choice
Specific WU:10 reps/movement
WOD 1:5 rounds For total time:
40 Slam ball (20/15)
30 weighted abmat situps (25/15)
20 plank to pushup
10 cal row
-rest 1 minute between rounds-
SCORe=total rounds including rest
Cooldown: 600 m run into 600 m row at 70%
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