10.19.16 Workout of the Day

Big props to 843 member and Fall League participant, Jason Alexiou for being nominated as one of this year's CH2 Magazine Bachelors. He will be playing to raise $5000 for Wounded Warrior Project. Mr. Alexiou is a fitness director who moved to the states four years ago from Greece. Good luck bro!

CrossFit

General WU: Coaches Choice

Specific WU: Take 8 minutes to work up to snatch weight +

5 reps/ movment.

WOD 1:

A)6 Min AMRAP 6 Power Snatches (115/75 lbs) 12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock hits 10:00…

B) 6 Min AMRAP 12 Alternating Single-Arm Dumbbell/KB Snatches (53/35 12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and when the running clock hits 20:00…

C) 6 Min AMRAP Run 1000 Meters Burpees x Max Reps

-stagger stations-

Midline: 6 minutes Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run+300 m row+5 reps/movment

WOD 1: Every 3 minutes for 30 minutes complete (10 sets)

ODD rounds :300 m row into 15 Bumper G20H (45/25)

EVEN rounds: 300 m run into Bumper 15 Bumper OH lunges (each step= 1 rep)

SCORE=fastest +slowest splits

Midline: Tabata ODD: plank EVEN: superman