Tuesday's WODs!

February 26, 2019

Here are your Tuesday WODs!

 

Tuesday Feb. 26, 2019

 

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

Strength:

3 sets of:

5 x (front squat + thruster)

5 Single leg plate jumps per leg

30 seconds flutter kicks

 

*Use a challenging weight on the front squat/thruster complex. You can take the bar from the rack. For the single leg jumps, build to a challenging height. You will mostly likely feel much stronger on your dominant leg, but only jump as high as your weaker side will allow. Hollow hold position for flutter kicks (arms straight and overhead behind ears with shoulders off the floor)

 

WOD:

Every 3 minutes for 5 rounds:

9 Ground-to-Overhead 75/115

12 Front Rack Lunges

15 Barbell Push-ups*

18 OTB Hops

*MAX seconds hollow hold in remaining time!

 

NO REST BETWEEN ROUNDS

 

Score = RX only if all rounds were completed + record number of seconds of hollow hold

 

*If you have anything less than 15# plates on your barbell, you will sub regular push-ups for the barbell push-ups. COACHES – PLEASE ENFORCE!

 

 

CrossFit Endurance (6am)

 

5 RFT:

20 Calories

25 Double Unders

15 Inverted Burpees

50 Marching Lunges

10 Juicers

25 Single Leg Singles R/L = 1

 

 

 

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