25 Sept 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Conditioning
5 Rounds, each for time:
30 Calorie row
30 Box jumps (24/20 in) 
30 Wall balls (9/6 kg)
- Rest 2 minutes between rounds

Competition Class (9.30 - 11 am)

A) Weightlifting
In 15-20 minutes, build to a heavy complex of:
1 Power Clean + 1 Hang (squat) clean + 1 Push jerk + 1 split jerk

B) Gymnastics
Ring dips, unbroken: 6 x 10-12
 - Rest 2-3 minutes between sets

C) Conditioning
5 Rounds, each for time:
30 Calorie row
30 Box jumps (24/20 in)
30 Wall balls (9/6 kg)
- Rest 2 minutes between rounds

Engine Work (8.30 - 9.30 am)

5 minutes
Buy in with 750/650m Row
In remaining time AMRAP:
10 Kettlebell push press
10 Burpees

5 minutes rest

5 minutes
Buy in with 500/400m Row
In remaining time AMRAP:
10 Kettlebell front squat
10 Burpees

5 minutes rest

5 minutes
Buy in with 250/200m Row
In remaining time AMRAP:
10 Kettlebell thrusters
10 Burpees