Schedule:

5:30am-KC

12:00pm-Dan

4:30pm Strength and Conditioning-Patrick

5:30pm Coach led open gym-Franco

7:00pm Sirius Burn-Dallas

CrossFit Workout of the Day,

For Time:

Buy in-50 Calorie Row

3 Rounds

  • 150 double unders/300 singles
  • 50 walking lunges
  • 15 chest to bar pull-ups

Intentions: Consider how a 50 calorie row buy in will affect your legs, grip, and stamina. Use the row as a warmup into the workout rather than a piece of the WOD to sprint through. Rowing the calories too fast will jeapordize successful completion of the work in the intended time **** (Summary: Don’t row hard) 

Time Intention=Under 20:00 minutes, capped at 25:00

Advanced: DU’s should be done in no more than 3 to 4 sets each round. Lunges should be done at a steady consistent pace, utilize the “wedding march” style as needed to slow down and “actively recover”. C2b pull-ups should ideally be done in no more than 4 sets

Intermediate: If DU’s are the issue then pick a number to accomplish while breaking them up with singles. 50 du’s completed as: single, single, double, single, single double….is a good example of something to try. Break up the lunges if needed, but if you can’t complete at least 15 lunges in a set, then scale the number down from 50/round to 30/round. Substitute regular Kipping pull-ups or C2b attempts for the hanging movement.

Beginner: Complete the following scaled version with as much intensity as possible.

For Time:

Buy in-35 calorie row

3 rounds

  • 150 singles or jumping jacks
  • 30 walking lunges
  • 15 ring rows or jumping pull-ups
CategoryDaily WOD, WOD Blog
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