3.5.16 Workout of the Day

Welcome back for the weekend Bryan Law.

CrossFit

General WU: Coaches Choice

Specific WU: 200 m run+

6 min to build to wod weight

WOD 1: Alternating with a partner, complete 5 sets, each for time of: 21 DL(185/135)+ 10 bar over burpees Run 200 meters (exit sign)

18 + 10 Run 200 meters

15 +10 Run 200 meters

12 +10 Run 200 meters

9 +10 Run 200 meters

Complete each set as fast as possible.

Post time and partner to comments.

ICT

General WU: Coaches Choice

Specific WU:

8 MIN EMOM (;30/:30)

Min 1: cal row

min 2: burpees

min 3: t2b

MIn 4:KBS (53/35)

WOD1:

For max total reps complete

5 min AMRAP:

300 m run Into MAX cal row

rest 2 min

5 min AMRAP:

300 m run Into bupees

rest 2 min

5 min AMRAP:

300 m run Into max T2B

rest 2 min

5 min AMRAP:

300 m run Into max KBS (53/35)

rest 2 min

Workout 16.2 10-11 AM

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb. 2nd round, 13 reps, 185 / 115 lb. 3rd round, 11 reps, 225 / 145 lb. 4th round, 9 reps, 275 / 175 lb. 5th round, 7 reps, 315 / 205 lb.