7.2.16 Workout of the Day

Nate, 415 CrossFit

CrossFit 715 Erik 830 Paul

General WU: Coaches Choice

Specific WU: 150 m run +3x5 building to complex weight

At the 0:01 minute mark:

WOD 1: Running "DT"

Every 4 minutes for 20 minutes complete (5 sets)

12 DL (155/105) (135/95) (115/75)

9 HPC

6 S2OH

150 m run

*Goal is Sub 2:15 rounds*

*Pick an Unbroken Weight

At the 25 min mark:

WOD 2: 12 minute Parter AMRAP

12/10 cal row

30 DUBS

*one works, one rests, partner can alternate stations or stay with same movment

SCORE=total team rounds

Midline:40 GHD situps/abmat situps+

1 minute Plank series

ICT 9 AM Mark

General WU: Coaches Choice

Specific WU:150 m run+

10 KBS+10KB G Squat+ 10 KB SDHP+ 10KB Step outs

150 M Run at 70 percent

WOD 1:8 Min AMRAP

12 KBS (53/35)

12 KB front rack walk step outs (each lg=rep)

rest 5 minutes

WOD 2: 8 min AMRAP

12 KB Goblet Squat (53/35)

12 KB SDHP

SCORE=Total completed rounds only WOD 1+WOD 2

rest 5 minutes

WOD 3:800 m run For Time (stop sign) Max Effort!

Midline:Coaches Choice

Mobility Seminar

10 AM w/Mark In ICT