7.29.16 Workout of the Day
- ryan Baggott
- Jul 29, 2016
- 1 min read
930 ICT
CrossFit
General WU: Coaches Choice
Gymnastic Skill WOD:
3 sets for 18 minutes Minute 1: Max Muscle-Ups (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression Minute 2: Handstand Walk/ Handstand progression (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Minute 3: L-Sit Hold
1 minute rest after every station WOD 1: Against a 3 minute running clock, complete: 400 Meter Run Max Wall Ball Shots Rest 3 minutes
**These are ALL out sprints !** Repeat for a total of three sets.
SCORE= Total combined Wall Balls
Midline: Coaches Choice
ICT
General WU: Coaches Choice
Specific WU: In 5 minutes complete 10 reps/movement
WOD 1:14 min EMOM (:30/:30)
ODD: perfect, chest up, weight on heals, Full R.O.M resistance band squat jumps
EVEN: KBS (35/25) ...light weight here, focus on intensity
*Goal is to work entire 30 seconds!
WOD 2. 15 min AMRAP: – 10 KB SDHP (35/25) – 20 Straight Leg Abmat Sit-ups – 150 m sprint
Midline: Coaches Choice
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