161206

This pic is not about Ian O. We already gave props to Ian for getting his first Muscle-up. This pic is about Kelly H. in the background. Kelly was genuinely happy for Ian. Kelly is a team player. #YourVibeAttractsYourTribe 

TUESDAY

STRENGTH

2RM T&G PC/PJ
E2MO2M x 5 sets of:
Build to a max 2 rep Power Clean + Push Jerk (touch and go)

WOD

AMRAP INTERVALS Of BBJ/PJ/CTB
4 rounds of:
3 minute AMRAP of:
5 Burpee Box Jumps, 30/24
10 Push Jerks, 135/95
15 Chest to Bar Pull-ups
* If you have a MYZONE chest strap, rest until 115 BPM before starting next round
** if you don’t have a MYZONE chest strap, rest 3 minutes between AMRAPs

ACCESSORY WORK

A. Reverse Tabata L-Sit
B. 3 x 15 Reverse Snow Angels, weighted, if possible
C. 100 Double Unders, rest 1 minute, repeat

SHRED

WOD

10 minutes of:
Plank Jacks
Speed Skaters
Power Skips10 minutes of:
Rowing
Biking

10 minutes of:

Lateral Step-ups + Lunge complex
Invincible Jump Rope
6 Russian Twist + 6 ABMAT SU

10 minutes of:

Rowing
Biking

10 minutes of:

Tricep Push-up w/ Mountain Climber
Donkey Kick
Jump Squats + Squat Hold

 

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