WOD - Wednesday, 3.25.2015

A few shots from 5PM and 6PM class!

Results



CROSSFIT!
Warmup

Row 250m (slow)
5 Elbow to Instep with Rotation (each side)
Row 250m (moderate)
10 Air Squats
10 Box Jumps (low)
10 Push Ups
5 Box Jumps (moderate)

With an empty bar:
1 set-7 Front Squats+7 Push Press
1 set-5 Thrusters with pause at bottom and top+5 at regular pace

Strength

EMOM for 5 minutes: 7 Thrusters (choose weight)
-rest 2 minutes-
EMOM for 5 minutes: 8 Box Jumps (24/20)
-rest 2 minutes-
EMOM for 5 minutes: 7 Bar Facing Burpees

*Perform each set as fast and efficiently as possible.

WOD

1 minute Max Burpees
-rest 15 seconds-
1 minute Max Calorie Row
-rest 15 seconds-
2 minutes Max Burpees
-rest 15 seconds
2 minutes Max Calorie Row

Score is total reps. No rest between efforts. (9 minute running clock)

Cool Down: 10 minutes aerobic activity (run, bike, row)+ankle/calf mobility

-Ankle banded distraction: 1 minute dynamic, 1 minute static per side
https://www.youtube.com/watch?v=q1GqVSe0gYA

FITNESS (11AM, 7PM)

Warmup
2 rounds of 10 leg swings (each leg)
10 beat swings 
10 candle sticks 
10 burpees

3 rounds for quality
8 dips,
10 push ups,
20 sit ups 

16 min EMOM
ODD MIN- 5 wall ball & 20 double unders 
EVEN MIN- 6 pull ups & 12 KB swings 53/35