160808

Coach WW leading some warm down stretching. Focus was shoulders after Friday’s SDHP/Ring Dip couplet. 

MONDAY

WOD

160808WOD
For time:
21 Hang Power Cleans, 135/95
21 Burpees Over the Bar
100 Double Unders
15 Hang Power Cleans, 135/95
15 Burpees Over the Bar
75 Double Unders
9 Hang Power Cleans, 135/95
9 Burpees Over the Bar
50 Double Unders

STRENGTH

160808STRENGTH
E2MO2M x 5 sets of:
1 Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

*building


ACCESSORY WORK

A. 3 x max reps of L-Sit Strict Pull-ups
B. 3 x :30 GHD Static Hold (face up)
C. 3 x :45 Hip Extension Hold (face down)

BASEFIT

WOD

160808BF
For time:
800 meter Run
5 Rounds of “Cindy”
600 meter Run
4 Rounds of “Cindy”
400 meter Run
3 rounds of “Cindy”
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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