8.10.16 Workout of the Day

Tandi, playing hookie for the week in Hawaii

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15-Brandon

8:30- Amber

9:30- Martin

12:30- Mark

5:00- Trey

6:00- Trey

7:00- Trey

CrossFit

General WU: Coaches Choice

Specific WU: 15 barbell good mornings+10 barbell DL+

3x5 ascending to DL weight+2 minutes HSPU/progressions

Strength: Four sets of: :30 sec Deadlift x 4-6 reps @ 75% of 1 RM Rest 30 seconds

:30 Handstand Push-Ups goal is 8 reps (consecutive or accumulated)/Progressions WOD 1: In teams of two, partners alternate rounds to complete five each of: 5 Hang Power Cleans (155/105 lbs) 150 Meter Run (exit sign)

(12 min cap)

*One works, one rests*

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Complete 10 cal row +10 barbell DL+

10 barbell good morning + 3x5 ascending to DL weight

WOD 1: In teams of 2 complete:

10 Total RFT of: 20/15 Calorie on rower OR 300 m run, only if rowers are taken

15 bar over burpees

10 Deadlifts (185/135)

*Partition reps how you like, one works, one rests*

SCORE=Total team time

(30 min cap)

Midline: 10-15-20-15-10

reverse crunches

mountain climbers (1.1, 2.2)