8.31.16 Workout of the Day

"Dougy Fresh" and wife Dee.. 715 am ICT. kill'n it every damn day!

CrossFit

General WU: Coaches Choice

Specific WU: 10 reps of barbell S2OH, push press+3x3 ascending to WOD weight

WOD 1:Four sets of: minute 1: Push Press x 2-4 reps. heavy but unbroken NO REDIP!!! Minute 2: 60 seconds seconds plank on rings

Minute 3: Rest

WOD 1: Against a 1 minute running clock for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (53/35) Max Reps of Thrusters (75/55 lbs) -Rest 1 minute between sets-

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Gymnastic Skill: 10 min EMOM:

ODD :30 sec pushups

even: :30 sec pullups

WOD 1:In teams of 2 complete 18 Min AMRAP of

40 cal row

40 weighted abmat situps (25/15)

40 burpees over partner

-start whoever you like, one works one rests-

Midline: 2x :40/:20

-Hollow hold

-superman