WP Daily Workout – Page 233 – CrossFit Winter Park

1/28/16

January 27, 2016SiteplicityWP Daily Workout0

Mobility: 10min Athlete Choice Skill: Muscle-up (If proficient at MU, work on an EMOM for 8-10min) WOD: 750m Run + 25 V-ups 750m Run + 2min Plank Hold 750m Run + 25 Russian Twists 750m Run + 2min Dead Hang Hold Finish: Take time to work on another skill or cool/down mobilize.

1/27/16 Lurong Challenge WOD 2

January 26, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 6 Thruster (45/35) 6 Good Morning 6 Strict T2B @3111 Strength: Deadlift 8×65, 6×70, 4×75, 2×80, 2×85% Lurong Challenge WOD 2 13min AMRAP 10 Power Clean 20 Wall Ball 30 DU

1/26/16

January 25, 2016SiteplicityWP Daily Workout0

Warm-up: 200m Run then 3rds of: 30sec OH Bamboo Bar Hold 8 Weighted Step-ups 6 Chin-up Strength: Press 3 x 4-5 reps @ 83-85% WOD: 600m Run 15 Box Jump (24/20) *Step down only 5 Strict HSPU 400m Run 20 Box Jump 10 Strict HSPU 200m Run 25 Box Jump (24/20) 15 Strict HSPU

1/25/16

January 24, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 10 Glute Bridge 8 Hollow Rock 6 OHS (45/35) Strength: Back Squat 10×60, 8×65, 6×70/75/80, 4×85% Games Open 15.1 9min AMRAP 15 T2B 10 Deadlift 5 Snatch (115/75)

1/22/16

January 21, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 2rds of: 10 Single Arm DB/KB OH Walking Lunge 10 Dislocates 10 Hollow Rock Strength: OHS 5-4-3-2 WOD: 3min AMRAP 4/2 MU 8 Deadlift (185/135) Rest 2min 3min AMRAP 4 Power Clean (155/105) 8 C2B Rest 2min 3min AMRAP 4 Front Squat (135/95) 8 T2B Rest 2min 3min AMRAP 4 Power...

1/21/16

January 20, 2016SiteplicityWP Daily Workout0

Mobility: Hips Skill: Rowing Sprint Start WOD: 1 Mile Run 750m Row 50 Flutter Kick (2-count) 2 Rope Climb 750m Run 500m Row 50 Superman 2 Rope Climb Finish: 3sets 20 Banded Hamstring Curls 20 BB Wrist Curls IYTW’s

1/20/16

January 19, 2016SiteplicityWP Daily Workout0

Warm-up: Group dynamic skills and drills- high knees, butt kicks, side shuffle, bear crawl etc… Strength: Deadlift 6×65% 4×70% 3×75% 2×80% WOD: EMOM x 16 1) 8 Burpee Box Jump Over (24/20) 2) 10 KBS + 10 Sit-up (53/35) 3) 15 UB Wall Ball (20/14) 4) 100m Sprint

Lurong Challenge WOD 1

January 18, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 10 Scap Push-up 45sec L-sit 8 Thruster (45/35) Strength: Press 3×6 @78-80% Lurong Challenge WOD 1 3min Row for Cal 1min Rest 3min Max Cluster or G2OH 1min Rest 3min Row for Cal

1/18/16

January 17, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 5 BTN Snatch Grip Press 5 OHS 5 Snatch Balance (45/35) Strength: Back Squat 6 x 60/65/70/75/80% WOD: 9min AMRAP 5 Power Snatch 10 Pull-up 15 DU Rx 115/75 Rx+ 135/95 & C2B *must do all movements as Rx+ Finish: 3sets IYTW’s 15 Partner Glute Ham Raises

1/15/16

January 14, 2016SiteplicityWP Daily Workout0

Warm-up: 200m run then 3rds of: 10 Bird Dog 6 Thruster (45/35) 10 Hollow Rock Strength: 3sets Pause Front Squats x 4-5 reps @23X1 Rest 2min Games Open 11.5 20min AMRAP 5 Clean (145/100) 10 T2B 15 Wall Ball (20/10” 14/9”)

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