5.11.16 Workout of the Day

CrossFit Kiddos, 415 Tuesday and Thursdays..

CrossFit

General WU: Coaches Choice

Specific WU: In 7 minutes complete:

400 m run+ 10 KBS+ 2 minute DUB practice

WOD 1: Every 5 minutes, for 30 minutes (6 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy.. pick an uncomfortable weight) 40 Double-Unders

Accessory Mobility/Midline: Two sets of: Hawaiian Squat x 90 seconds each side Prone Plank x 60 seconds

ICT

General WU: Coaches Choice

Specific WU: In 4 minutes complete :45 seconds/movement at 70%

WOD 1: 2x

Tabata Cal row

rest 1 minute

Tabata Airsquats

rest 1 min

Tabata Slam Ball (20/15)

rest 3 minute and repeat this cycle again

*Goal is to match your 1st round reps with the 2nd round*

**The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.**