Tuesday's WODs!

January 15, 2019

Here are your Tuesday WODs! Another barbell-less WOD to let our floor rest...but not our bodies! Thanks for your cooperation with staying off of the area that is under repair!

 

Tuesday Jan. 15, 2019

 

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

Strength:

 

Week 2, Day 4

BACK SQUAT

3 reps @ 70%

3 reps @ 80%

3+ reps @ 90%

 

Assistance:

5 x 5 Pause Squats (3-sec) @ 55% 1RM

3 x 5/leg Single Leg Deck Squat Jumps

 

WOD:

Another barbell-less day, to let our floor rest 😊

 

3 Rounds:

200m Run

7 Pull-ups + 7 T2B + 7 C2B Pull-ups

 

Directly into…

 

3 Rounds:

7 Renegade Man-Makers 20/30

3-2-1 Rope Climbs

 

*Renegade Man-Makers:

Push-up, Row (right), push-up, Row (left), power clean, push press

 

 

CrossFit Endurance (6am)

 

21-18-15-12-9-6-3:

Calories

Burpee Box Jumps 20/24

200m Run

Jumping Pull-ups

 

 

 

 

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