Tuesday's WODs!

December 19, 2017

Tuesday Dec. 19, 2017

 

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

 

Strength: 10 minutes to find your 3RM Overhead Squat (or 3-4 sets of 5 overhead squats focusing on overhead mobility and squat depth)

 

WOD:

 

For Time

26 Power Snatches 65/95

100 Double Unders

(Break or Trip: 5 Burpees)

100 Kettlebell Swings 35/53

(Break: 1 Rope Climb)

26 Overhead Squats 65/95

 

**Sub for DUBs is 1:1 singles (same rule for breaking)

 

 

CrossFit Endurance (6am)

 

3 Rounds:

800m Bike

15 Ab-mat Sit-ups

15 Hollow Rocks

15 V-ups

 

3 Rounds of:

600m Run (loop)

10 Push-ups

10 HR Push-ups

10 Burpees

 

3 Rounds of:

400m Row

15 Squats

15 Squat Jumps

30 Second Wall Sit

 

 

 

 

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