Tuesday's WODs!

July 22, 2019

Here are your Tuesday WODs!

 

Tuesday July 23, 2019

 

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

 

Strength:

Alternating EMOM x 12 minutes:

Odd Minutes - 3 Front Squats + 3 Push Press

Even Minutes - 6 Thrusters

Load = 65-70% 1RM Thruster

 

WOD:

 

AMRAP in 5 minutes:

18 Power Cleans 95/135

15 OTB Burpees

12 Pull-ups

MAX DUBs

 

Rest 1 minute:

 

AMRAP in 4 minutes:

15 Power Cleans 95/135

12 OTB Burpees

9 Pull-ups

MAX SL Singles (R/L = 1)

 

Rest 1 minute

 

AMRAP in 3 minutes:

12 Power Cleans 95/135

9 OTB Burpees

6 Pull-ups

MAX (Single + DUB = 1) complex

 

Score = total reps jump rope

 

 

 

CrossFit Endurance (6am)

 

For time:

10 Burpee Box Jumps 20/24

25 Calories (row)

50 Wall Balls 14/20

750m Run (600m + 150m)

100 DUBs

750m Run

50 MB Step-ups 14/20

25 Calories (bike)

10 Burpee Box Jumps 20/24

 

 

 

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