Tuesday's WODs!

August 26, 2019

Here are your Tuesday WODs!

 

Tuesday Aug. 27, 2019

 

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

 

Warm-up: 0:00-8:00

Cycle through the following exercises for 8 minutes:

1 minute Cardio (once)

Then,

8 HR Push-ups

8 Inverted Burpees

8 Wall Balls

1 Length Pendulum walks

 

 

Strength:

Back Squat

3 sets of 8 at 60-65%

 

Notes:

Lighter loads for a recovery week. Work on form and good form out of the hole. If you need to drop to 50% to recover and work on form, that is fine.

 

Superset:

8 Cossacks Squats (4 each side)

Work on opening those hips!!

 

Demo video:

 

 

WOD:

 

21-15-9:

SDL + SDLHP = 1

Floor Press + Leg raise to bar = 1

*20 Lunges after each round (front, back, then overhead)

 

RX = 65/95

 

 

CrossFit Endurance (6am)

 

Cardio and isometrics!

 

AMRAP in 30 minutes:

500m Run

1 minute hang from rig

400m Row

1 minute handstand hold

300 Unders

1 minute plank

100 Mountain Climbers

1 minute wall sit

 

 

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