Tuesday's WODs!

July 31, 2018

Here are your Tuesday WODs! Last day to complete our July Challenge of the Month!!

 

Tuesday July 31, 2018

 

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

 

Strength:  

20 minute to complete:

 

A) 3 sets of:

5 jerk dips (heavy – use racks as needed)

 

B) 3 sets of:

3 Jerk Balance 

 

 

 

In remaining time, build up to a heavy split jerk

 

WOD:  

 

For time:

Row 250 Meters

15 Push Press 95/135

30 T2B

Row 250 Meters

20 Push Press 85/115

40 Ab-mat sit-ups

Row 250 Meters

25 Push Press 65/95

50 Plank Up-downs (25/side)

 

20 minute cap (Goal = sub 15 minutes)

 

CrossFit Endurance (6am) 

 

Part A, B, and C for time (score = total time)

 

Part A)

15-30-45:

Calorie Row

Wall Balls 14/20

Ab-mat Sit-ups

 

Part B)

10-20-30:

Box Jumps

Single-arm DB Lunge and Press 20/30

DB Sit-up and Press

 

Part C)

5-10-15:

Calorie Bike

Burpees

T2B

 

45 minute CAP!

 

 

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