Wednesday 081915

Wednesday 081915

WORKOUT OF THE DAY

SKILL:

Double Unders & Pistols

Flight Simulator 5-10-15-20-25-20-15-10-5

Pistol variations:

Rings

Box

Plate under heel

WOD:

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

 

 

RECIPE

"Chicken Tikka Masala with Spaghetti Squash" on Crossfit Kitchen. 

**COMPETITION CLASS**

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
Minute 3 – 12 Push Press (115/75 lbs)

When the clock hits 21:00, perform…

Three rounds for time of:
30 Double-Unders
10 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
12 Push Press (115/75 lbs)

C.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 @ 21X1
Rest as needed
Chinese Planks x 60 seconds
Rest as needed


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