Tuesday's WODs...

April 3, 2018

Great job on that back squat party today everyone! Woop Woop! Here are your Tuesday WODs...

 

Tuesday April 3, 2018

 

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

 

Strength:

 

5 sets alternating with a partner:

Bench Press - 3 Reps (heavy)

...directly into 12 explosive pushups

 

If 12 is too many you can always scale to 8 or 6 from the beginning its important not to over extend past your ability

 

WOD:

 

AMRAP 4:

21 Calories

21 SDLHP 65/95

21 Pull-ups

 

rest 1 minute

AMRAP 4:

15 Calories

 

15 SDLHP 65/95

15 C2B Pull-ups

 

rest 1 minute

 

AMRAP 4:

9 Calories

9 SDLHP 65/95

9 Bar Muscle-ups

 

 

CrossFit Endurance (6am)

 

AMRAP 10:

30 Calorie Row

30 Wall Balls 14/20

30 Alternating Single-leg singles

 

Rest 2 minutes

 

AMRAP 10:

200m Run

20 Squat Thrust Plate Jumps

20 Grasshoppers

 

Rest 2 minutes

 

AMRAP 10:

10 Calorie Assault

10 Deck Squat Box Jumps 20/24

10 GHD Sit-ups (sub = juicers)

 

 

 

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