8.23.16 Workout of the Day

Congrats to Vilma, Cherie, and Bill for all placing in this weekend's Bobcat 5k!

Schedule

CrossFit

5:30- Martin

8:15- Martin

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Meg, Amber

7:15-Brandon

8:30- Amber

9:30- Martin

12:30- Brandon

5:00-Martin

6:00- Brandon

7:00- Brandon

CrossFit

General WU:Coaches Choice

Specific WU: 10 unloaded barbell steps each leg+10 barbell clusters+150 m run

WOD 1: 3 sets of

1 minute barbell Front rack step outs (Goal is 10 each leg) (95/65)

rest 1 min

1 minute barbell-over-head hold.. Arms FULLY extended

rest 1 min

1 minute plank on elbows

rest 1 minute

WOD 2: 3 sets of:

5 min AMRAP

3 bumper burpee (25/15)

5 barbell SDHP(95/65)

7 Thruster (95/65)

rest 2 minute

NO dropping barbells from overhead pretty please.

Skill: 10 minute turkish get-ups

ICT

Really awesome job to all 94 athletes throughout the day

who completed Mondays WOD and SKILL interval. Hope you gus had

some good take-aways from the class.

General WU:Coaches Choice

Specific WU: 300 m run+10 KBS +10 pull-ups

Scaled Benchmark WOD "Eva"

3 RFT of: Run 800 meters (stop sign) 30 KBS (53/35) 30 Pull-ups

(25 min cap)

**If you are feeling ambitious, and under the time cap, do another round.**

*Benchmark Eva it's entirety is 5 rounds w/KB weight as (70/53)

Midline: 6 min AMRAP

30 situps

:30 plank on elbow