Tuesday's WODs...

August 25, 2015

WOW...that "Hartman" WOD was never ending!  What an experience.  Coach Rebecca LOVES doing Hero WODs..."so empowering!"  Way to keep working the entire 45 minutes...plus we had 5 people RX it!  AWESOME!

 

Here are your Tuesday WODs...

 

Tuesday Aug. 25, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

WARM UP:

200m Row

10 Hollow Rock Deck Squats (3 hollow rocks + 1 deck squat = 1 rep)

10 Ring Rows

10 HR Push-ups

1 Toy Soldiers and Fig. 4

 

Strength - 20 min. 

 

“The Big Clean Complex”

4-6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

 

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

 

WOD:

 

For time:

30 Calorie Row

30 OTB Burpees

30 Push Press (NO JERKS!) 95/135

 

CrossFit Endurance (6am)

 

3 RFT:

30 Calorie Row

30 DUBs (sub = 90 singles)

30 Surfers

30 Second Hanging Chair hold (coach will keep track of your seconds)

 

 

 

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