WOD 12/10/15
8 Minutes of Clean/Burpee Mobility (click links for details)
A- Warm Up –
3 RFT of:
15 Calorie Row
10 Each Leg Jump Lunge
5 HSPU
B- 8 Minutes To WU Hang Power Clean (115/75)/WallBall (20#-10’/14#-9′)/Burpee +
For Time: 20 HPC (115/75#)
20 Burpee
60 WallBall (20#-10’/14#-9′)
20 Burpee
20 HPC
C- Turkish Get-Up- 10 Minutes To A Challenging Single On Each Side
Cardio
A- WU- 3 Rounds of 30 Seconds Each:
Jumping Jacks/Mountain Climbers/Flutter Kicks
B- For Time:
250M Row
20 Burpee
20 WallBall (HBD-Max Height)
15 Box Jumps (20/18″)
250M Row
15 Box Jumps
20 WallBall
20 Burpee
250M Row
C- 6 Minute AMRAP of:
5 Tuck Ups
10 SuperMan
Post your scores to Wodify
Here’s an article talking about prioritizing technique and safety before rx. I agree that sometimes we must scale wods in order to do them correctly. I just because you can lift the weight doesn’t mean you should. I also feel that if your scaling back to a 35lb bar everytime your not doing yourself any favors either. Talk to your coach to figure out what weight/modification is good for you in order for you to get the best workout. When it comes to scaling it shouldn’t be one size fits all as people have different levels of fitness.
http://library.crossfit.com/free/pdf/CFJ_2015_08_Rx-Cecil2.pdf
Thanks Coach!
718 wellness challengers, please post your score for day 10… 12/10/15
12/10/15 Wellness Challenge Points = 0
Yeah….it’s been that kind of week 🙁
Tomorrow is a new day!
Yeah Monica I got 0 too..
🙁 rest day was bad for me.
Wellness challenge 12/10/15
6pts.
Today 3pts
Stretch 1pt
Wkout 1pt
Myfitnesspal 1pt.