7.14.16 Workout of the Day

Louis, 815 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: In 12 minutes, build 3x3 to BS weight +5 reps/ movement

WOD 1: 5 sets, every 1:30 on a running clock for 30 minutes rotate to next station

Station 1: 10-12 Burpees

Station 2:10-12 Single-Arm Dumbbell Rows (50/35)

Station 3: 10-12 Back Squats (155/105) or 60% of your 1 RM

station 4:10-12 Heavy Kettlebell Swings (70/53)

*Stations should be Heavy but unbroken

*Stagger stations to save equipment and space

Cooldown 600 m run

Midline:Coaches choice

ICT WINNING TEAM FREE T-SHIRT DAY!!!!

General WU: Coaches Choice

Specific 15/10 cal row +150 m run at 60%

WOD 1: For 35 minutes, In a team of 3, row for MAX calories

-One person is always running 300 m (exit sign) while one rows and one rests

-One rower/team

-Once an athlete returns into building, athletes must rotate.

-The most an athlete may row at one sitting is 30 calories.

-Teams will be picked out of a hat--

Midline:Coaches choice