Stamina Wednesday!

September 25, 2019

Here is your Stamina Wednesday WOD! Plus some fun post-WOD core :) Enjoy!

 

Wednesday Sept. 25, 2019

 

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

 

Warm-up:

2:00 cardio then 3 rounds of:

10 KB Hand-to-hand swings

5 Bottom-up KB Press per arm

5 single leg glute bridge per leg w/ 2 second hold at top

10 Singles

10 DUBs

 

Stamina Day!

 

6-4-2:

Hundred meter run

Rounds of:

5 Burpees + 10 KB Swings 35/53 + 15 DUBs

 

Post-WOD Core (optional, on your own)

 

3 Rounds of:

10 x Over-the-DB Core complex

10/side Side Plank Leg Raise Complex (flexion + abduction = 1)

10/side Single straight arm DB Sit-ups

 

 

On-Ramp (7:30pm)

 

 

 

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