1.14.16 – WOD 

 

mid-WOD

 

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Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odds = 10 Hollow Rocks

Evens = SMART Goal Work 

WOD:

30-20-10 reps for time of:

Wall Balls, 20/14

Burpees

Toes to Bar

Optional Accessory Work:

40 Bench Press*

• every time you break perform a 30 second Plank 

*use 60% of 1RM

BaseFit

WOD:

5 rounds, each for time of:

Run 200 meters 

20 A-Squats

15 Push-ups

10 v-ups

Rest 1 minute 

Barbell Club:

A)

Front Squat 3-3-3 @ 70/80/90 % of 1RM*

*always use 90% of actual 

+ as many reps as possible until failure; note reps and weight

B)

Jumping Back Squats, 4 X 8 w/ light weight 

C)

3 sets of: 

5 Box Jumps w/ Medball in hand, then drop ball, flip box one step higher and perform 5 more Box Jumps

D)
100 Walking Lunge Steps 

Mobility WOD:

Row 5 min building each min

Foam roll (it band and quads)

Shoulder stability

ER/IR 

Pivot prones

Row

Lax ball lats 

Partner triceps grind

Triceps banded stretch 

Partner IR hip release 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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