10.4.16 Workout of the Day

Congrats to Vilma and Jackie on completing their Half Marathon this weekend in Ocean Isle, NC!

CrossFit

General WU: Coaches Choice

Specific WU: 10 reps of barbell strict press+ PP+

3x3 ascending to wod weight

Strength:Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps

-If you achieve 5 successful reps, increase the load in the next set.-

WOD 1: 12 Min AMRAP of 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar

Midline: 5 rounds of

15 GHD situps

150 m run

ICT

General WU: Coaches Choice

Gymnastic SKIll:

9 EMOM: (:40/:20)

minute 1: Pullups/ring rows

minute 2:Pushups

minute 3: HS Hold/inversion of choice

WOD 1: "Kettlebell Hell"

6 sets of

2 minute AMRAPs of

2 KB SDHP (53/35)

3 KB G squat

4 KBS

rest 1 minute between AMRAPS

SCORE=Total completed rounds combined

Cooldown/Midline :5 sets of

:30 Unbroken plank on elbow

150 run