8.22.16 Workout of the Day

Rosario, Pamela, Kristin,. upon completion of Saturday's "Triple 3" (3 Mile run, 3000 m Row, 300 DUBS) Great job ladies!

Schedule

CrossFit

5:30- Trey, Amber

8:15- Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Martin

7:15-Martin

8:30- Martin

9:30- Martin

12:30- Martin

5:00-Martin

6:00- Martin

7:00- Martin

CrossFit

General WU:Coaches Choice

Specific WU: Take 4 minutes to complete 10 cal row, 10 prefect pushups, 150 m run

WOD 1: In team of 3 for 25 minutes complete in relay style format Station 1: cal row

Station 2: 200 Sprint (exit sign)

Station 3: HRPU.. ZERO snaking! toes MUST stay on the ground..We are only going to

get better here if we do this skill the right way!

SCORE=Total rounds team pushups +cal row

Midline: Tabata 1 Athletes choice

-rest 2 minutes-

Tabata 2 Athletes choice

Accessory Strength: Bench Press:

5x5 ascending in weight

ICT PLEASE ALL athletes come in today. The gymnastic skill will be very infromative

for those that want to become for efficient at pullups, handstands, and T2B.

General WU:Coaches Choice

Specific WU: 5 perfect burpees plus 10 perfect goblet squats

WOD 1: For max completed rounds only

2 min AMRAP

2 Buprees

2 KB goblet squat (53/35)

rest 2 minutes-

repeat this cycle 5 times

Goal here is Intensity, Intensity, Intensity!

Gymnastic Skill 20 min EMOM (:35/:25)

min 1:Hollow hold

min 2: Prone plank on rings

Min 3: Superman

Min 4: HS hold/ walk/progressions

min 5: Strict hanging knee raises/t2b Progressions