Tuesday's WOD...oh so fancy!

June 25, 2019

Great job on those heavy strict presses today guys! Also HAPPY BIRTHDAY to Matthew Custage! Matt spent about 40 minutes in the gym today creating your Wednesday stamina day WOD in honor of his own birth...stay tuned! For the meantime, we're going to get fancy for our Tuesday WOD!

 

Tuesday June 25, 2019

 

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

 

Strength: 15 minutes to complete the following. Superset A and B

 

A) 5 x 3 tempo pausing front squats

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

 

B) 5 x 30 seconds of flutter kicks/swimmers (alternate rounds)

 

WOD: It’s about to get fancy…

 

AMRAP in 15 minutes:

5 Strict Overhand Pull-ups

5 Strict Press 65/95

10 Strict underhand Pull-ups

10 Strict Over-Under Press (alternating between front and back rack)

15 Overhand Kipping Pull-ups

15 Push Press

20 Underhand kipping pull-ups

20 Push Jerks

25 Butterfly pull-ups

30 Alternating Leg Split Jerks

 

Cool Down: 5 minute row or bike

 

 

CrossFit Endurance (6am)

 

27-21-15-9:

Calories

Rail-facing OTR Burpees

 

400m Run

 

9-15-21-27:

Wall Balls 14/20

Right-leg only singles

Left-leg only singles

DUBs (3:1 singles)

 

 

 

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