Tuesday's WODs!

January 29, 2019

Here are your Tuesday WODs! We'll have Becca Bakery Protein Buckeye Brownies in the House tomorrow! Also more blueberry protein breakfast cake as per popular demand. And lemon bars coming soon!

 

Tuesday Jan. 29, 2019

 

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

Strength:

 

Week 4, Day 4 (DELOAD)

 

BACK SQUAT - 20 minutes to complete the following

10 reps @ 40%

8 reps @ 50%

6 reps @ 60%

 

Assistance:

3 x 8 Single Leg Squats from tall box (Try to touch heel to floor. Use weight for an extra challenge)

3 x 10 Seated Good mornings 

 

 

 

WOD:

 

AMRAP in 20 minutes:

30 KB Swings 53/70

25 Ab-mat Sit-ups

20 DB Front Squats 35/50

150m KB Carry (first 75m to stop sign is right hand only. Left hand on the way back)

 

Goal = 3 Rounds!

 

 

CrossFit Endurance (6am)

 

3 RFT:

30 OH Lunges 25/35

150m Plate Run 25/35

30 Calories

15 Inverted Juicers on rower

30 MB Sit-up and Toss 14/20

150m MB Run 14/20

30 DUBs (3:1 Singles)

15 Burpees

 

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