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8.12.16 Workout of the Day

ryan Baggott
Aug 12, 2016
1 min read

Big props to Jackie and Vilma., These two 843 athletes run every morning at 5 am before the 545 ICT class, preparing for their next marathon. Your dedication is very admirable! #bebetter

Schedule

CrossFit

5:30- Trey

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Martin

7:15-Mark

8:30- Amber

9:30- Martin

12:30- Mark

5:00- Brandon

6:00- Brandon

CrossFit

General WU: Coaches Choice

Specific WU: Take 2 minutes to complete 15 walking lunges with weight of choice

Strength:Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges with Dumbbells or Kettlebells

Go as heavy as possible each set.

WOD 1: Tabata KBS (53/35) Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Hollow Holds or Rocks

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

Accessory BUT recommended: 3 sets of 8-10 Single-Arm Dumbbell/Kettlebell bent-over rows

:45 GHD superman

ICT

General WU: Coaches Choice

Specific WU: Withing 8 minutes complete:

4 minute DUBS practice and remaining time:

8-10 reps/movement

WOD 1:

Station 1:8 min EMOM

10/8 cal row

-rest 2 min-

Station 2:8 min EMOM