WED 11.08.17

By November 7, 2017 WOD No Comments

Damon


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. 5 Rounds For Time [18 Minute Time Cap]:
10 Clean and Jerk (55% of 1 RM)
2 Rope Climbs**

**All athletes must wear long socks or pants to protect shins when climbing the rope.

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side "Palm facing down"
Scapular Pushups 15x
T's (on a box) [5 reps + Overload] 4x "Thumbs up"
W's (on a box) [5 reps + Overload] 4x "Pinkies up"
Side Ext Rot. w/ 5# plate 15x/side

Post weight and time for WOD. Ex: 155# 15:50 Rx

And coming tomorrow...

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Neighborhood Walk” [22 Minute Time Cap]

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
AbMat Situps
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
AbMat Situps
Mountain Climbers (R+L=1)

Complete the 100m carry before the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 18:38 Rx.