7.1.16 Workout of the Day

Paco aka "stanky legs"" 545 ICT

CrossFit

General WU: Coaches Choice

Specific WU: take 5 minutes to hit 3x3 ascending to opening set for wod Every 1:30 minutes, for 18 minutes (12 sets): Push Press (1 rep)

Build over the course of the 12 sets to today’s heavy.

WOD 1: 1RFT: 1000 Meter Run 50 Shoulder to Overhead (115/75 lbs)

Midline/Accessory: 3x NOT for time, of: :30 seconds Bent-Over Barbell Row Rest :30 seconds :30 V-ups Rest :30 seconds

ICT.. Bring your Jump rope!

General WU: Coaches Choice

Specific WU: 10 KB thrusters

3 min DUB practice +

3 minute of Pullups progressions

WOD 1: 12 min EMOM (:40/:20)

min 1: Pullups/ring rows

min 2: single KB thruster (35/25)

min 3: HRPU

(stagger stations to save equipment and space)

Flat back on all movements please!!

At the the 15 minute mark:

WOD 2: 4 sets, Every 3:30 minutes complete AMRAP of:

20 DUBS/60 singles

15 abmat situps

rest 1:30 minutes between sets

set 1: 0-3:30 set 2: 5-8:30 set 3:10-13:30 set 4 15 18:30

SCORE=total combined completed rounds.

Cooldown: 300 m run

Midline: Coaches Choice

Schedule

CrossFit

5:30- Trey

8:15- Paul

12:30- Paul

ICT

5:45-Meg

7:15- Mark

8:30- Mark

9:30- Brandon

12:30- Brandon

5:00- Jason

6:00- Jason