160421

  

Burt Reynolds & Coach WW doppelgänger. #NoShaveNovember

160421

CROSSFIT

WARM-UP

160421A

EMOM x 10 of:

Odd minutes = SMART Goal Work
Even minutes = Mobility exercise


WOD

160421B

For time:

10 Hang Power Snatch, 115/75
10 Ring Dips
1 Rope Climb
8 Hang Power Snatch, 115/75
8 Ring Dips
2 Rope Climbs
6 Hang Power Snatch, 115/75
6 Ring Dips
3 Rope Climbs
4 Hang Power Snatch, 115/75
4 Ring Dips
4 Rope Climbs
2 Hang Power Snatch, 115/75
2 Ring Dips
5 Rope Climbs


ACCESSORY WORK

A. 2 x 100 meter Farmer Carry, Double KB, heavy
B. 3 x 20 GHDSU
C. 2 x 30 second Side Plank (R), 30 second Side Plank (L), 60 second Prone Plank

 

BASEFIT

WOD

160421BF
EMOM x 30 of:
Minute 1 = Row 15/12 Calories
Minute 2 = Bike 12/10 Calories
Minute 3 = 9 Burpee Box Jump Overs
Minute 4 = 6 Strict Pull-ups + 6 Toes to Bar
Minute 5 = Rest
MOBILITY @ 8:30am Thursday
Group warm up
Plank-down dog-hip abduction 
Shoulder flexion
Posterior cuff release 
Pec kb release
Lax ball posterior cuff 
Lumbar decompression 
Hip anterior mobility 
Kb psoas release 

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

© copyright Powered By WW, LLC 2016

 


 

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