Tuesday's WODs!

September 24, 2019

Here are your Tuesday WODs! Get ready for some gymnasticsy FUN!

 

Tuesday Sept. 24, 2019

 

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

 

Warm-up:

 

2 rounds:

1:00 cardio

5 Single-Arm Ring Rows per arm

10 Reverse-Grip Push-Ups:

 

10 Band Pull-Throughs:

 

20 Second Supinated-Grip Hollow Hang from Pull-Up Bar

 

Strength:

 

Back Squat Progression continues…

 

Four sets of:

Back Squat x 5 reps @ 75-80% of 1-RM

 

Almost time to test our new 1-RMs!

 

WOD:

 

Some gymnasticsy fun!

 

For time:

30-20-10:

Calories

HSPU

T2B

 

75-50-25

Foot Handstand Walk (3-2-1 lengths)

 

 

CrossFit Endurance (6am)

 

Warm-up:

See CrossFit

 

 

WOD:

 

AMRAP in 30 minutes. Score = TOTAL REPS (run counts as 20, rope climb counts as 10)

 

3 Rounds of:

30 DUBs (3:1 singles)

30 Mountain Climbers

 

2 Rounds of:

20 Calories

200m Run

 

1 Round of:

10 Burpees

1 Rope Climb

 

 

 

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