Tuesday's WODs!

July 25, 2017

This intense heat adds a whole other element to our workouts, but you guys all kept a good pace and stuck with it! Awesome work! We'll try to keep the WODs shorter this week to account for the 100+ degree temps!

 

Here are your Tuesday WODs...

 

Tuesday July 25, 2017

 

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

 

STRENGTH:
A)
Overhand grip deadlifts @ 75-85% 1RM x 2, Every 90sec for 8 rounds.

 

Notes:
Hold the top of this movement for 5 seconds and control the descent down!

 

B)
RDL at 50% 1RM deadlift x 6 x 4

 

Demo video: 

 

 

Notes:
Try to only load posterior chain. Hips slide back a couple inches, then aggressively punch the bar, catch in a power position and ride it out.

 

WOD:

 

Mainsite WOD!

 

AMRAP in 7:
50 DUBs (sub = 100 sgls)
10 Overhead Squats 95/135

 

Rest 3 minutes

 

AMRAP in 5:
50 Mountain Climbers
10 Hang Power Cleans 95/135

 

 

CrossFit Endurance (6am)

 

3 x 7 min. AMRAP with 3 mins rest in between:

 

1.
10 Calorie Row
10 OTR Hops
10 Knee Tucks on rower

 

2. 
8 Calorie Bike
8 Tick Tock Lunges/leg
8 V-ups

 

3. 
30 Singles
10 HR Push-ups
30 Backwards Singles
10 Plank up-downs

 

 

 

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