Tuesday's WODs!

August 21, 2018

Here are your Tuesday WODs!

 

Tuesday Aug. 21, 2018

 

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

Strength:

Overhead Squat with 2-sec pause

 

*Set 1 – 6 reps at 50%

*Set 2 – 4 reps at 60%

*Set 3 – 2 reps at 70%

*Set 4 – 6 reps at 60%

*Set 5 – 4 reps at 70%

*Set 6 – 2 reps at 80%

 

WOD:

3 x 5-minute AMRAPs with 1 minute rest between rounds

 

Round 1:

AMRAP in 5 minutes:

600m Run around block

1 Rounds: 3 Muscle-ups, 6 Alternating Pistols, 9 Box Jumps 20/24

AMRAP Thrusters (65/95) in remaining time

 

Round 2:

AMRAP in 5 minutes:

400m Run

2 Rounds: 3 Muscle-ups, 6 Alternating Pistols, 9 Box Jumps 20/24

AMRAP Thrusters (65/95) in remaining time

 

Round 3:

AMRAP in 5 minutes:

200m Run

3 Rounds: 3 Muscle-ups, 6 Alternating Pistols, 9 Box Jumps 20/24

AMRAP Thrusters (65/95) in remaining time

 

Score = TOTAL THRUSTERS

 

 

CrossFit Endurance (6am)

 

For max reps/calories:

2 minutes of Rowing

2 minutes of Box Jump-Overs 20/24

2 minutes of Mountain Climbers

2 minutes of Biking

2 minutes of Suspended knee raises (from rings)

 

Then, rest until 14:00. At 14:00, complete a 1 mile run for time. At 25:00, repeat the above 2 minute sections to increase your total rep count/calories. Your score will be total reps + calories. Your mile run will be recorded and scored separately.

 

 

 

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