Tuesday's WODs...

May 6, 2019

Here are your Tuesday WODs!

 

Tuesday May 7, 2019

 

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

 

Strength:

 

A) Dead Hang 2 x 1 minute.

 

Notes: Breath, relax and make yourself as long as possible in order to intensify the stretch. You are not allowed to use straps, but still have to try to relax while hanging.

 

B) Jerk Grip Behind the Neck Sots Press

 

3 x 5 reps with an empty barbell.

 

Notes: Think of this exercise as jerk grip behind the neck presses, but from a squat. The more flexible you are, the deeper into the bottom position you have to go.

 

C) Split Jerk

 

3 x 2 reps at 60% of your 1RM clean & jerk.

3 x 2 reps at 70% of your 1RM clean & jerk.

 

WOD:

 

For time:

75 Air Squats

50 Kettlebell Swings 35/53

25 Front-Racked Kettlebell Walking Lunges PER LEG (switch arms as you wish)

50 Kettlebell Swings

75 Air Squats

**Complete a 1000m row at any point during the workout

 

 

CrossFit Endurance (6am)

 

For time:

1500m Row

100 Single Leg Singles R/L = 1

75 Air Squats

50 Mountain Climbers R/L = 1

25 Burpees

50 Wall Balls 14/20

75 Torso Twists R/L = 1

100 DUBs (3:1 singles)

1500m Run (same as the 1 mile route, but without going to the stop sign and back at the end)

 

 

 

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