WOD – Wednesday 1 July 2015

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WORKOUT OF THE DAY

STRENGTH

Front Squat

10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%

METCON

21-15-9

Handstand Push-ups

Pull-ups

Jumping Lunges

 

COMPETITION TRAINING

METCON

12 min EMOM

Min 1: 10 Toes to Bar

Min 2: Handstand Hold

Min 3: 40 Double Unders

STRENGTH

16 min EMOM (every 2 mins)

1 Push Press + 1 Push Jerk + 1 Split Jerk

METCON

3 rounds of:

400m Run

10 Muscle Ups or 10 Chest to Bars

 

 

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About AB

Crossfit Coach

Posted on July 1, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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