9.21.16 Workout of the Day

Work Hard...Play Harder!

Gina, Jenna, Jamie, Becca, 1230 ICT

CrossFit

General WU: Coaches Choice

Specific WU: Take 5-7 minutes complete 10 barbell BS+3x3 ascending to weight Strength:Back Squat

In 18 minutes complete:

4x8 building to 80% but no more than 80%.

WOD 1:12 min AMRAP 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs..weight of choice,..challenge yourself here! 30 Double-Unders

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Take 3-5 to find best progressions for EMOM

Gymnastic EMOM: For 8 minutes at (:40/:20)

Odd: Strict pullups/deep ring rows/negatives/res. band *NO kipping*

Even: Handstand/walk Handstand Hold/wall walk

WOD 1: TEAMS of 2: Relay style 21-18-15-12-9-6-3of KB SDHP (53/35)

6 lateral burpees over KB 150 m Row or run

*Athlete A completes 21, 6 and 150m than tags athletes B who than

completes the 21,6, and 150 m than move down the ladder.

SCORE=total time when athlete B completes laster 150 m.

Midline: coaches Choice