12.7.16 Workout of the Day

Mike, HSPU progressions, 830 CrossFit

CrossFit

General WU; Coaches Choice

Specific WU: Take 7-10 minutes to complete:

10 cal row+ 10 barbell BS+ 3x3 ascending to wod weight

Strength: Every 3 minutes, for 9 minutes (3 sets) of: Back Squat x 5 reps @ 80+% of your 1-RM

WOD 1: Against a 5 minute running clock, complete: 500 Meter Row/400 m run 50 Kettlebell Swings (53/35) Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Midline: Coaches Choice

ICT

General WU; Coaches Choice

Specific WU: complete 5-7 reps/movement at 60%+ :45 sec plank

WOD 1: For 24 minutes Complete max reps of: (40:20)

Min 1: KB Box step up (35/25)(24/20)

Min 2 :Bumper G2OH (45/25)

Min 3:abmat situp

Min 4: prone static plank on rings

SCORE=total max reps combined

Cooldown+ midline:

600 m jog

+2x plank series (;40/:20)