Tuesday's WODs...

September 26, 2017

Great job on our modified version of Cindy today...that was much tougher than the original! Now onto your Tuesday WODs...

 

Tuesday Sept. 26, 2017

 

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

 

Strength:

 

A) 5 x 5 Good Mornings @ 35-95/65-155lbs

Notes:

Take a deep breath, hold it, and send your hips back as far as possible, keeping tight through your core and maintaining a neutral position through your spine. Exhale to initiate your extension.

 

B) 400m KB Farmers Carry @ 35/53 (per hand)

 

Notes:

This starts off real easy, but beleive me when I say it doesn't stay that way! Lockout at the elbow, retract the shoulders and flare your lats to keep the kettlebell off your body.

 

C) 10 bodyweight Prisoner Jumping squats

 

Notes:

Hands behind your head, full squat to jump. You're doing these every time you put down the kettlebell so you may want to strategize accordingly!

 

 

WOD:

 

For time:

25 Thrusters 75/115

50 Box Jumps 20/24

75 Deadlifts 75/115

50 Box Jumps 20/24

25 Thrusters 75/115

 

CrossFit Endurance (6am)

 

For time:

25 Burpee Box Jumps 20/24

50 Calories

1 mile Run

50 Calories

25 Burpee Box Jumps 20/24

 

 

 

 

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