Wednesday's Stamina WOD!

October 10, 2018

Everybody's favorite...STAMINA DAY coming right up!

 

Wednesday Oct. 10, 2018

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30/7:30pm)

 

Stamina WOD!

 

0:00 – 5:00:

Max Calories

 

At 5:00:

50 Singles (right leg only)

50 Singles (left leg only)

50 Alternating single leg singles

 

21 Burpee Box Jumps 20/24

 

50 Pull-ups

50 Ab-mat Sit-ups

50 Air Squats

 

15 Burpee Box Jumps

 

50 second BACH*

50 second wall sit

50 second plank hold

 

9 Burpee Box Jumps

 

Cash-out: 500m Run

 

Notes:

 

BACH = Bent Arm Chin Hang: 

 

 

For bigger class sizes, break the class into 2 groups. Group 1 can do the WOD as written. Group 2 will start with the Jump Rope and get as far through the WOD as they can until 6:00 at which time they will hop on a rower or bike and complete 5 minutes of max calories.

 

Each athlete will have 2 scores: one for max calories and one for total time.

 

 

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