6.15.16 Workout of the Day

Julie James and Sam Robinowich Stone Mountain, GA

CrossFit

General WU: Coaches Choice

Specific WU: 10-12 reps/movement

WOD 1: Four sets each of 30 seconds box jumps *Goal is to focus either on rebounding or pick a new challenging box height* Rest 30 seconds 30 seconds Single-Arm Dumbbell/KB Row x 6-8 reps each arm Rest 30 seconds

WOD 2: 12 min AMRAP

10 Barbell Thrusters (75/55)

20 OH Walking Step Outs(75/55) *each step out = 1 rep

--If any barbell is dropped from overhead you must repeat that last rep--

Midline: 4 minutes coaches choice

Skill: Use last 10 minutes to get with coach and work on skill. Please stay the entire hour!

ICT

General WU: Coaches Choice

Specific WU: 30 seconds per movement 60%

WOD 1: 5 sets for max reps of:

60 seconds of Rowing (for calories) Rest: 30 seconds 60 seconds of Air squats Rest: 30 seconds 60 seconds of Bumper G2OH(45/25) Rest: 30 seconds 60 seconds of Prone plank position shoulder touches (no measure) Rest: 30 seconds -Goal is full ROM throughout WOD while keeping form and mechanics as top priority.-

Midline: 4 minutes coaches choice

Skill: remaining time please get with coach to work on DUBS