4.12.16 Workout of the Day

Spring Beach Bash

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

400 m run+

10 burpee BJ+

3x5 Push press ascending to Strength weight

Strength: In 15 minutes complete

Five sets of: Push Press x 3 reps Rest as needed between sets

Build to today’s heaviest triple.

WOD 1: Complete as many rounds and reps as possible in 9 minutes of: 9 Burpee Box Jump-Overs (24″/20″) 9 Push Presses (135/95 lbs) 9 Ring Dips

Cooldown: 10 minute AMRAP at 80%

150 m run

10 Barbel bent over row

ICT

General WU: Coaches Choice

Specific WU: 15 KB Complex : High Pull+KBS 150 m run+15 Resistance band squat jumps

WOD 1: For time

25 KB Complex : High Pull+KBS (53/35)+ 150 m run +5 Resistance band squat jumps

20 KB Complex : High Pull+KBS+ 150 m run+10 Resistance band squat jumps

15 KB Complex : High Pull+KBS+ 150 m run+15 Resistance band squat jumps

10 KB Complex : High Pull+KBS+ 150 m run+20 Resistance band squat jumps

5 KB Complex : High Pull +KBS+ 150 m run+25 Resistance band squat jumps

10 KB Complex : High Pull+KBS+ 150 m run+20 Resistance band squat jumps

15 KB Complex : High Pull+KBS+ 150 m run+15 Resistance band squat jumps

20 KB Complex : High Pull+KBS+ 150 m run+10 Resistance band squat jumps

25 KB Complex : High Pull+ KBS+ 150 m run+5 Resistance band squat jumps

-rest 3-5 min-

WOD 2: 6 min EMOM (:40/:20)

odd: HS HOLD

even: Goblet Squat Hold in bottom of squat