6.03.16 Workout of the Day
- ryan Baggott
- Jun 3, 2016
- 1 min read
Rob Tuten, "Murph"
CrossFit
General WU: Coaches Choice
Specific WU: Introduce the GHD +
3x5 ascending to FS weight
WOD 1:.Every 5 minutes, for 30 minutes (6 sets): Row 500 m or 400 m run 5 Front Squat (155/105 ) from the ground 10 Burpees Over the Barbell
SCORE=Fastest plus +slowest time
WOD 2/Skill builder: In 8 minutes complete max sets 50 Unbroken DUBS
*If you break, complete 5 GHD situps/10 abmat stups.*
**Everyone will attempt DUBS today and will use this time to work on this skill**
ICT
General WU: Coaches Choice
Specific WU:In 5 minute complete:
150 m run+10 KBS+10 SDHP
WOD 1: 2 rds of
20 KB SDHP (53/35)
20 KBS (53/35)
300 m run (bank exit sign)
INTO
2 rds of
15 KB SDHP
15 KBS
300 m run
INTO
2 rds of
10 KB SDHP
10 KBS
300 m run
SCORE=
Total time
Midline: On own
10-20-30 reps of:
no arm abmat situps
:30 sec hollow
:30 se bicycles
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