W.O.D. – Workout of the Day

SWOD: Back Squat 3/3/2/2/2

WOD: Take 15 minutes to build up to the highest box jump you can complete.

Mobility: Racked position mobility drill, 1 min each arm x 2 sets

WOD 

Buy in: 20 toes-to-bar

5 Rounds

5 Power cleans (135#/95#)

5 Wall climbs

200m run

Cash out: 20 toes-to-bar

-For time-

SWOD: Take 20 min to reach a 1RM Snatch

WOD: 

AMRAP in 8 min

10 KB Swings (53#/35#)

8 Strict pull-ups

6 Burpees

BENCHMARK WOD:

“Karen”

150 Wall ball shots (20#/14#)

-For time-

Compare to 10/15/11 http://www.crossfit858.com/2011/10/wod-october-15-2011/

Rest 3 min

AMRAP in 5 min

5 KB Swings (70#/53#)

10 H.R. push-ups

15 Box Jumps (24”/20”)

WOD

800m run

rest 2 min

-3 rounds for total time including rest periods-

Rest 5 min

5 Pull-ups

10 Push-ups

15 Air squats

-AMRAP in 6 min-

SWOD: 

A1) Push-press 10/10/10

A2) Strict pull-ups, max unbroken reps x 3 sets

WOD:

In teams of two:

50 Power cleans (135#/95#)

50 toes-to-bar

-For time-

Partners will split the reps up however they’d like but movements …

SWOD: Back Squats 5/5/5/5/5 (First working set should be at 75% of your 1 RM)

WOD: 

30 Sit-ups

30 Air squats

30 Double unders (sub 100 singles)

-3 rounds for time-

Announcements:

• WELCOME ABOARD  Coach Rennie!  Rennie has been a member of CrossFit 858 for some time now and has been coaching at another affiliate.  He is now transitioning over to CrossFit 858 as both athlete and coach!  Welcome home

SWOD: Snatch 3/3/2/2/2 (Sets do not need to be “touch and go”, your first working set should be around 75% of your 1 RM) Then,

A1) Ring rows 10/10/10/10/10

A2) Burpees 15/15/10/10/10 (the idea here is to move as …

Skill: Spend 10-15 min practicing pistols and double unders.

WOD:

5 clean and jerks (205#/120#) (power or squat)

rest 1 min

-6 rounds for total time-