161109

Coach Joe and Coach WW

WEDNESDAY

WOD

Tabata Mash-up

8 rounds of:
20 seconds of Max reps of OHS, 95/65
10 seconds of Rest
20 seconds of Max reps of TTB
10 seconds of Rest


STRENGTH

1RM Snatch
15min time cap

ACCESSORY WORK

A. 100 Walking Lunge Steps
B. 4 x 5 YTWL, add weight from previously
C. 3 x Superset of: 20 empty barbell Bicep Curls (standing against wall)/20 empty barbell Skull Crushers

BASEFIT

WOD

Tabata 8 rounds of each movement:
1) KBS
2) Push-ups
3) Goblet Squats
4) V-ups- rest 1 minute between movements
*score is lowest number of repetitions in any given round

 

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

© copyright Powered By WW, LLC 2016

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