9.16.16 Workout of the Day
- ryan Baggott
- Sep 16, 2016
- 1 min read
Happy Birthday Coach Brandon!
CrossFit
General WU: Coaches Choice
Specific WU: Take 5 minutes to find lunge weight of choice +2 minute DUB practice
Strength: Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating UNBROKEN Reverse Lunges x 8-10 reps each leg (weight of choice) Station 2 – 60 seconds of DUBS
WOD 1: 4 RFT of: 10 Toes to Bar 15 Box Jumps (24/20) 20 Wall Ball Shots (20/14)
-12 min cap-
Midline: Coaches Coaches
ICT
General WU: Coaches Choice
Specific WU: 10 reps of barbell good mornings+3x3 ascending to
WOD weight
WOD 1: In teams of 2 complete
20 min AMRAP of
20 DL (135/95)
20 BJ (20/14)
20 cal row/150 m run
(partiton reps how you like, but if you run, run together)
Midline: Coaches Choice
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