Tuesday's fun fun fun!

March 13, 2018

Hopefully all those 18.3 scores are in! Lots of fun in store for your Tuesday WODs...here we go!

 

Tuesday March 13, 2018

 

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

 

Strength:

 

For time:

50 Deadlifts 155/225

 

Then,

 

3 sets of 10 kang squats with a pause in each position

 

 

 

WOD:

 

3-6-9-12-9-6-3:

C2B Pull-ups

 

5 Box Jump Overs 20/24

 

12-9-6-3-6-9-12:

HSPU

 

5 Box Jump Overs 20/24

 

Sooooo...I know you're all confused so let me explain!

 

Round 1:

3 C2B

5 BJO

12 HSPU

5 BJO

 

Round 2:

6 C2B

5 BJO

9 HSPU

5 BJO

 

Round 3:

9C2B

5 BJO

6 HSPU

5 BJO

 

...etc. Ya dig? Grab a whiteboard. You will need one lol

 

 

CrossFit Endurance (6am)

 

"Whip Lash”

 

5 Rounds:

1:00 Calorie Bike

1:00 Wallballs 14/20

1:00 Double Unders

1:00 Rest

 

After your 1 minute of rest following your 5th round, complete a 1 mile run for time!

 

Athletes will work for three minutes straight before resting a minute. During this rest after each of the five rounds, they can record their scores. Score today is total repetitions. Keeping a running count from movement to movement is one of the easiest options when counting reps.

 

If unable to bike, complete a calorie row or abmat sit-ups. If short on equipment, start group 2 on the 2:00 mark so there is no rush to get on the bikes while athletes are getting off.

 

Record total reps and time for the 1 mile run.

 

 

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