THURSDAY WOD 3/26/15

25
Mar

THURSDAY WOD 3/26/15

20150324_191317(0)

CrossFit WOD
DYNAMIC WARM UP
Coach Choice

STRENGTH
Every 90 Secs for 5 sets complete:
5 Deadlifts (@ 60% of 1RM)

(focus on body mechanics not on speed!)

METCON
Complete in any order (not for time)

5 Sets of 10  Good Mornings (light weight)
5 Sets of 10 GHD Sit Ups
5 Sets of Max Strict Pull Ups
5 Sets of 10 Barbell Curls (light to medium)
5 Sets of 10 Tricep Extensions (light to medium)

Boot Camp WOD
CONDITIONING WOD  #1
12 Min Infinity Ladder by 3s
3-6-9-12, etc
Ring/Bar Dips
R DB Snatch
Jump Squats
L DB Snatch

100 ft Shuttle Run between each round
*Shuttle run does NOT count towards total score

CONDITIONING WOD #2
2 Rounds ME
1 Min work/30 sec rest
Three Part R Side crunch
Single Single Double Knee Tucks
Three Part L Side Crunch

1 Min Rest b/w rounds- get score (total reps per round)