Hump Day WOD...

August 26, 2015

That Big Clean Complex was INTENSE!!  I think it would be a good idea to put it in a WOD sometime soon 😜 Do you all agree?

 

Can't believe we are almost over the the hump!  Here is your Hump Day WOD...

 

Wednesday Aug. 26, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

WARM UP:

200m Run or Row

20 GHD sit-ups

10 Table-top K2E/side

10 Surfers

1 Length Inch worm

1 Length Reverse Lunges

 

STRENGTH:

 

Death by planks!  We will increase in increments of 10 seconds with 20 seconds rest in between.  When you can’t hold the plank for the designated amount of time, you out! 15 minute cap.  If you get out early, work on mobility or a GOAT of your choice.

 

WOD:

 

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups

 

1-2-3-4-5-6-7-8-9-10

Atomic Sit-ups 25/35

 

**100m plate run after each round

 

 

Yoga (6:30pm)

 

On-ramp (7:30pm) 

 

 

 

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