Tuesday's WODs!

September 17, 2019

Here are your Tuesday WODs!

 

Tuesday Sept. 17, 2019

 

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

 

Warm-up:

2 rounds:

1:30 cardio

20 Single arm KB Overhead marching lunges

5 KB High pull + Russian swing per arm

10 KB sit-up and press per arm

 

Strength:

Every 90 seconds for 10 sets:

Squat Clean + Jerk

Recommended loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

 

WOD:

 

Rowing + Gymnastics work:

 

30 Calories

10 Muscle ups

20 Calories

20 HSPU

10 Calories

10 Burpee Monkey Swings (Burpee + K2E + T2B + Pull-up = 1)

 

 

CrossFit Endurance (6am)

 

Warm-up:

100 Singles

200m Run

30 Mountain Climbers

20 Calories

10 Over-the-rail hops

 

Then,

Group Stretch

 

 

WOD:

 

1-2-3-4-5-6-7-8-9-10:

Calories

Over-the-rail Burpees

 

10-9-8-7-6-5-4-3-2-1:

Box Jump Overs 20/24

200m Run

Inverted Burpees

 

 

 

 

Please reload

Featured Posts

Saturday's WODs!

February 22, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload

Archive