12.2.16 Workout of the Day
- ryan Baggott
- Dec 2, 2016
- 1 min read
Angela Tanner, St. Kitts
CrossFit
General WU; Coaches Choice
Specific WU: In 8 minutes complete:
500 m row+ use remaining time to build to thruster and FS weight
WOD 1: In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Thrusters (135/95 lbs)
Midline: Coaches Choice
ICT
General WU; Coaches Choice
Specific WU: Coaches Choice
WOD 1:In teams of 2, in leapfrog format complete 20 total rounds for time of:
10 KB goblet squat (53/35)
10 ring rows
100 m run (CF-843 sign)
*Every time an athlete complete the run= 1 round*
Midline EMOM: 9 minute EMOM of (;35/:25)
min 1: HS hold
min 2: superman hold
min 3: straight leg abmat situps
Comments