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4.20.16 Workout of the Day

ryan Baggott
Apr 20, 2016
1 min read

CrossFit

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

3 minutes of MU/progressions

10 BJ

5X3 ascending in lb to WOD lb

WOD 1: “Mamba” Complete as many rounds and reps as possible in 18 minutes of: 5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Cooldown WOD/Midline: 10 min AMRAP

150 m sprint

15 abmat situps

10 hollow body rocks

ICT

General WU: Coaches Choice

Specific WU: In 7 minutes complete sprint plus 10 reps/movement at 60%

WOD 1: 4 rounds of 1 min work/:15 transitition

"Fight Gone Bad" Format

Min 1: Slam Ball (53/35)

Min 2: KB thruster (35/25)

Min 3: Cal row