4.14.16 Workout of the Day

Welcome back Enaldo you filthy animal..

CrossFit

General WU: Coaches Choice

Specific WU: Spend 12 minutes to find your most manageable progression for each

gymnastic movement (2-3 minutes for each movement) WOD 1:“Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Muscle-Ups Rest 60 seconds 2 Minutes of Alternating Pistols with Kettlebell (35/25) Rest 60 seconds 2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold

WOD 1: Every minute, on the minute, for 21 minutes: Minute 1 – 10-15 Kettlebell Swings (53/35) Minute 2 – 8 Burpee Box Jump-Overs (24"/20") Minute 3 – 10 Toes to Bar

ICT

General WU: Coaches Choice

Specific WU: 2 minutes DUB practice+ 20 situps+ 3x6 ascending weight for WOD or 20 Bumper G2OH if scaled

WOD 1: “Rannie” – Combination of “Randy” & “Annie”

– 50 Double Unders – 50 Straight Leg Abmat Sit-ups – 15 Power Snatches (75/55)

– 40 Double Unders – 40 Straight Leg Abmat Sit-ups – 15 Power Snatches

– 30 Double Unders – 30 Straight Leg Abmat Sit-ups – 15 Power Snatches

– 20 Double Unders – 20 Straight Leg Abmat Sit-ups

– 15 Power Snatches – 10 Double Unders – 10 Straight Leg Abmat Sit-ups – 15 Power Snatches

(22 minute time cap.)

Scale DUBS 3 to 1

**Unless taken Crossfit on-ramp, ALL

ICTer's will scale the Snatches to Bumper G2OH (45/25)**

WOD 2: NOT for time complete

3x of 10 cal row

150 m sprint