Tuesday's WODs!

July 9, 2019

Here are your Tuesday WODs!

 

Tuesday July 9, 2019

 

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

 

Strength: 20 minutes to complete the following:

 

A) Push Press

4 sets of 6 reps at 60-70% 1RM push Press

 

B) 2 x 15 Side plank abductions per side (2-sec abduction, 2-sec adduction = 60 seconds PER SIDE!)

 

C) Supinated grip strict pull-up

4 sets of 6 reps

 

*Superset the above exercises (4 rounds) or perform 1 station at a time. Your choice. However you must be able to complete the above strength in the allotted 20 minutes.

WOD:

 

3 RFT:

20 Back Squats 65/95

20 OTB Hops

20 Floor Press 65/95

10 SL Deck Squats

 

 

CrossFit Endurance (6am)

 

Part A)

3 Rounds of:

500m Row

50 Ft Handstand walk (sub = bear crawl)

 

Part B)

3 Rounds of:

500m Run

50 Ft OH Lunges w/ 25/35# plate

 

Part C)

3 Rounds of:

20 calorie bike OR 200 under

50 second weighted wall sit (same plate as used in part B)

 

 

 

 

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