161102

Compton Avenue’s OG CrownTown crew on Halloween. #CholoFit 

WEDNESDAY

WOD

AMRAP in 12 of:
4 Bar Muscle Ups
8 Power Snatch, 95/65
12 Air Squats
150 meter Run

STRENGTH

E2MO2M x 5 sets:
1.1.1 Squat Snatch

Rd 1 = 60%
Rd 2 = 70%
Rd 3-5 = 75%


ACCESSORY WORK

A. 3 x 15 Reverse Snow Angels, weighted, if possible
B. 100 Bulgarian Split Squats w/ PVC Overhead
C. 3 minute KB Butterfly Stretch

BASEFIT

WOD

Every 4 minutes x 8 sets of:
Run 300 meters
In remaining time AMRAP of:
5 Burpees + 5 Wall Balls
– 1 minute rest between sets

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

© copyright Powered By WW, LLC 2016

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s