4.18.16 Workout of the Day

Congratulations Samara! To a life filled with joy, happiness, and laughter...

CrossFit- Bring your Jump Rope

General WU: Coaches Choice

Specific WU: in 7 minutes complete:

10 barbell Strict press, 10 barbell Push press

+20 KBS+2 minutes DUB practice

Strength: Take 15 minutes to build to today’s 1-RM Push Press

Recommended rep scheme: 5-5-5-3-3-1-1-1

WOD 1:Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Handstand Push-Ups 12 Kettlebell Swings (53/35) 30 Double-Unders

ICT-- Bring your Jump Rope and running sneakers!

General WU: Coaches Choice

Specific WU: 300 m run+ 2 min DUB practice+ 15 cal row

WOD 1:

In teams of 2 complete

RX:

5k row (one rower, split every 500 m )

500 DUBS (split every 50 DUBS)

5K run-=together

*

*This is a take off of the Crossfit Games Individual Triple 3 (3k run, 3k row, 300 DUBS)**

Pick a partner your same athletic ability..ish so you can get the correct stimulus for today's workout!!

Scale:

4k meter row (one rower, split every 500 m )

400 DUBS (split every 50 DUBS)

4K run-=together

Masters:

3k meter row (one rower, split every 500 m )

300 DUBS (split every 50 DUBS)

3K run-=together