WOD – Thursday 20 August 2015

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WORKOUT OF THE DAY

STRENGTH

Strict Press 5-5-5-5-5

METCON

In pairs, 5 rounds of:

400m Run (2 x 200m)
20 Atomic Sit-ups 10/5kg
20 Burpees over partner
20 Toes to Bar

*** Each teammate runs 200m, one at a time. Partition the other reps as you see fit.

COMPETITION TRAINING

A.
Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
Minute 2 – 8 Push Press (135/95 lbs – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)

C.
Three sets of:
*Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
Rest as needed
*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.

D.
Three sets of:
Glute Ham Raises x Max Reps @ 20X1
Rest as needed
Face-Down Chinese Plank x 60 seconds
Rest as needed

 

 

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About AB

Crossfit Coach

Posted on August 20, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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