Wednesday's WOD...first WOD back in 2019!

January 2, 2019

Hope you all have enjoyed a relaxing New Year's Day and have recovered from your New Year's festivities! We are back to our regular schedule tomorrow and since we missed our Tuesday strength session, we will be doing strength AND a metcon tomorrow to kick of 2019! Time to set our 2019 goals and start 2019 off strong!

 

Wednesday Jan. 2, 2018

 

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

 

Strength:

5 Rounds of:

30 seconds of tempo back squats @ 50% 1RM

30 seconds of tempo deadlifts @ 50% 1RM

1 minute rest

 

Notes:

Share a bar with a partner of similar strength and alternate working with resting time (ie. One partner completes their 30 seconds of squats and deadlifts while the other partner rests, and then switch).

 

Then,

 

A CompTrain WOD…

 

AMRAP 20:

18/25 Calorie Row

50 Double Unders (3:1 singles)

3 Rounds of "The Chief" 95/135

 

1 Round of "The Chief":

3 Power Cleans + 6 Pushups + 9 Air Squats

 

 

 

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