Monday's WODs and Becca Bakery goodies!

September 22, 2019

A couple delicious treats coming to you tomorrow from the Becca Bakery! Pictures to come but you can go ahead and put in your reservations now! Monday's bakery menu:

 

1. A banana chocolate chip variation of my very popular deep dish cookie pie! Gluten-free and vegan!

 

2. NEW RECIPE! Vegan Zucchini chocolate cake with VEGAN "cream cheese" frosting!

 

Comment below 👇 to reserve your orders!

 

And here are your Monday WODs...

 

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

 

Warm-up:

 

3 Rounds:

50 Jump Rope (sgls, SL sgls, DUBs)

6 Cossacks Lunges

1 Length mobility:

1. Inch worm with push-up + jump to squat hold

2. Pendulum walks

3. Knee hug + Toe tug

 

Strength:

 

Continuing on our front squat progression...hope your legs are feeling stronger!!

 

Four sets of:

Front Squat x 4 reps

Perform all sets at 80% of your 1-RM

 

WOD:

 

A Comp Train Benchmark:

 

"Bartender"

 

5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

 

Barbell: 85/115

Cap: 20 minutes

 

Watch Katrin Davidsdottir and Bayden Brown complete "Bartender" HERE:

 

 

 

 

Endurance WOD (6:30pm)

 

50-40-30-20-10:

UNBROKEN DUBs

 

1-2-3-4-5:

Hundred meter run

 

50-40-30-20-10:

Flutter kicks R/L = 1

Seconds of hanging chair hold (knees above 90 degrees)

 

1-2-3-4-5:

Hundred meter row

 

 

On-Ramp (7:30pm)

 

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