5.16.16 Workout of the Day

Happy Belated Birthday Courtney Hampson...one of our first founding members. Thank you for your loyalty over the past 4 years!

2014 Savannah rock-n-roll Marathon

CrossFit

General WU: Coaches Choice

Specific WU:in 6 min, work up to 3x5 BS weight ascending

Strength: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 6 reps @ 80-85% Rest 2 minutes between sets.

WOD 1:20 Min AMRAP “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats

– OR –

20 Min AMRAP “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups

Cooldown: 400 m run+20T2B+30 good mornings (45/35)

ICT

General WU: Coaches Choice

Specific WU: In 8 minutes complete:

300 m run+3x5 ascending in weight for DL

25 Min partner WOD: – 5 DeadLift (185/135) – 10 bar-over burpees – 150m Run Athlete 1 completes one full round than tags Athlete B.

SCORE=total team reps

Cooldown: In no particular order complete:

20 cal row

30 hang knees raises

40 plank to pushups

50 abmat situps