Tuesday's WODs...

August 14, 2017

Great job on today's "Air Force" WOD everyone! Those EMOM burpees definitely added a whole other element. It's workouts like these that really rest your mental toughness. Stay strong! Here are your Tuesday WODs...

 

Tuesday Aug. 15, 2017

 

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

 

STRENGTH:

 

A)
Back rack holds @ 130% 1RM back squat x 10sec, every 90sec for 6 rounds

 

Notes:
You should be pretty comfy under this weight by now, but remember to stay as tight as possible!

 

B)
Good morning to squat @ 30% 1RM back squat x 5 x 3

 

WOD:

 

For Time:

3-9-15-21-15-9-3
Deadlifts 145/205
Box Jumps 20/24

 

10-20-30-40-30-20-10
Second Chin over the bar hold after each round

 

 

CrossFit Endurance (6am)

 

5 RFT:
90 Seconds Jump Rope (singles)

50-40-30-20-10 Reps of:
Calories 
Push-Ups
Sit-Ups


*Start each round with 90 seconds of jump rope (singles), then round one do 50 reps of each of the other movements. Do 90 seconds of jump rope again to start round two, then do 40 reps of each of the other movements, etc.

 

**2 scores (total singles and total time)

 

 

 

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