Tuesday's WODs!

March 27, 2018

Nice job on that benchmark "Betty" today! Leaderboard will be updated tomorrow :)

 

Here are your terrific Tuesday WODs...

 

Tuesday March 27, 2018

 

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

 

Strength:

 

For quality

 

10-9-8-7-6-5-4-3-2-1

 

Bench Press

Choose a weight between 70% and 80%

the stronger you are the lower your percentage should be for this workout.

 

2 rope climbs between every set

Rx+ legless rope climbs

 

Scaled = 1 Rope climb or 15 ring rows

 

WOD:

 

Every 6 minutes, for 18 minutes (3 sets), for times:

20 Deadlifts 95/135

20 OTB Hops

20 Squats (Round 1: Front, Round 2: Back, Round 3: Overhead

400 Meter Run

Max Burpees

 

Score = total burpees

 

**You will complete this workout with ONE bar, ONE weight. Therefore, choose a weight that you can do for all types of squats (front, back, and overhead). Some squat variations will obviously be easier than others, but that is how the workout is designed to be. If you are not able to get to the burpees after the first round, take off some weight and adjust accordingly. Remember this is a met-con, not a strength session. The weight should be challenging, but something you can move well.

 

CrossFit Endurance (6am)

 

Every 8 minutes, for 40 minutes (5 sets), for times:

50 Double-Unders (sub 150 sgls)

20 Calorie Assault

30 Calorie Row

400 Meter Run

Max Burpees

 

Score = total # of burpees

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

December 11, 2019

1/10
Please reload

Recent Posts

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

December 3, 2019

December 2, 2019

Please reload

Archive