Thursday's Variety Pack!

July 31, 2019

Here are your terrific Tuesday WODs! Welcome to August!

 

Tuesday August 1, 2019

 

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

 

Warm-up:

2 Rounds of:

10 calories

10 lateral box step up per side

10 banded pallof press per side (demo video below)

10 Single Leg Glute Bridge per side

 

Then,

1:00 side plank per side

 

Banded pallof press:

 

 

Strength:

 

A) Power Snatch + Overhead Squat

5 sets: 3 Power Snatch + 2 Overhead Squat @ 75%

 

B) Snatch Pull

4x4 @ 90% 1RM Snatch

 

WOD:

 

4 Rounds of 45 seconds of max reps at each station. 15 seconds transition/rest between stations.

1. Calories

2. Strict Pull-ups

3. Walking Lunges with 2 KBs or DBs 35/53

4. Push-up Shoulder Taps

 

 

Endurance WOD (6am)

 

AMRAP in 30 minutes:

600m Run

200m Farmer’s Carry 35/53

60 Ft. Burpee Broad Jumps (place hands at feet when dropping down for your burpee)

30 Ft. Marching Lunge (right leg only)

30 Ft. Marching Lunge (left leg only)

20 Over-the-rail hops

10 Calories

 

 

Unloaded WOD (6:30pm)

 

Warm-up/Pre-WOD:

3 Rounds of:

10 calories

10 lateral box step up per side

10 banded pallof press per side (demo video below)

10 Single Leg Glute Bridge per side

30 second side plank per side

 

 

 

WOD:

 

4 Rounds of 45 seconds of max reps at each station. 15 seconds transition/rest between stations.

Minute 1 – Calories Bike (for calories)

Minute 2 – Overhead Lunges with 25/35# plate

Minute 3 – Burpee Plate Jumps

Minute 4 – Recovery 60 Foot Single arm plate pinch carry (30 feet in each arm) 25/35

 

*The plate pinch carry only counts for completion. It is not count for reps toward your final score, however you must complete it within the 45 seconds to receive RX status!

 

 

 

 

 

 

Please reload

Featured Posts

Camp FUNdraiser Event!

January 25, 2020

1/10
Please reload

Recent Posts

January 25, 2020

January 25, 2020

January 24, 2020

January 23, 2020

January 22, 2020

January 21, 2020

January 19, 2020

January 19, 2020

January 18, 2020

Please reload

Archive