Regular Schedule Tomorrow! -- Wednesday

September 3, 2019

Another sweat fest went down today at CFD!! With a field day of WOD selections, we are glad so many people came out to celebrate our Dorian survival!! We are back to our regular schedule tomorrow. If you ordered Fia's Fresh Meals, they will be delivered tomorrow as well.

 

Here is your Wednesday WOD!

 

Wednesday Sept. 4, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)

 

Warm-up:

200m Run or Row, then for 8 minutes, cycle through the following:

10 Single arm KB or DB SDLHP, each arm

10 Weighted Single Leg Glute Bridges, each leg

10 OH Lunges

10 Cossacks Lunges

 

Strength:

Back Squat Progression (15 minutes to complete)

*Set 1 - 5 reps @ 70% of 1-RM

*Set 2 - 3 reps @ 80%

*Set 3 - 1 rep @ 90%

*Set 4 - 5 reps @ 80-85%

 

WOD:

 

Buy-in: 500m Run or Row

 

Then, you choose:

 

A) 21-15-9:

Deadlifts 135/205

Wall Balls 14/20

 

Or…

 

B) 21-15-9:

Floor Press 85/155

T2B

 

Cash-out: 500m Run or Row

 

 

 

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