Tuesday's WODs!

August 20, 2019

Here are your Tuesday WODs!

 

Tuesday Aug. 20, 2019

 

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

 

Warm-up: 0:00-8:00

 

Cycle through the following exercises for 8 minutes:

100m Run

20 Air Squats

10 Jumping Jacks

20 Lunges

10 Banded Good Mornings

10 scorpions

 

Strength: 15 minutes to complete:

Tempo Back Squat 4 sets of 8 reps (4:0:3:0)

 

In other words:

4 second descent: no pause: 3 second ascent: no pause

Load: The weight shouldn't crush you, but you should feel the fatigue by the 3rd set

 

WOD:

 

AMRAP 20:

30 Alternating Russian + American KB Swings (=2) 35/53

30 Alternating Push Press + Power Jerk* (=2) 65/95

21/15 Calories

30 Alternating K2E + T2B (=2)

 

*Your mind and body really have to understand the difference between a push press and push jerk in order to perform this movement correctly. Decrease weight if needed to perform the movement properly. You’ve gotta use your brain! Coordination is one of our 10 dimensions of fitness so we can’t forget it. It’s a WOD for our mind AND body!

 

 

CrossFit Endurance (6am)

 

AMRAP in 30 minutes:

4 Wall Walks

8 Box Jump Overs 24/30

12 Calorie Row

16 Suitcase Lunges 26/35

20 Ab-mat Sit-ups

 

*At 8:00 and 16:00, and 24:00 RUN 500m. Continue where you left off when you return

 

 

 

 

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