Wednesday's Stamina WOD!

October 2, 2019

Awesome job on the abundance of snatch work today everyone! Remember...practice makes perfect and all of the drills we did today will help you perfect the parts of your snatch that need work. Find where your weaknesses/limitations are and work on them!

 

Tomorrow, we have everyone's favorite stamina day...get ready to run, pick things up, and put things down!

 

Wednesday Oct. 2, 2019

 

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

 

Warm-up:

200m Run

15 calories

10 inchworm w/push-up + 2 Lunges

10 Russian kettlebell swing (with weight you will be using in the workout…35/53)

 

Stamina Day WOD:

 

"The Running Dead"

 

For time:

800 Meter Run

40 Deadlifts 155/225

40 Calories

40 KB Box Step-Overs 35/53 (**NO RESTING KBs ON THE BOXES. KBs MUST BE PLACED ON THE FLOOR AT ALL TIMES**)

800 Meter Run

 

 

Post-WOD Core (Optional/on your own) - Coaches, please explain the post-WOD core before the WOD so athletes can start it whenever they finish the workout.

 

Three sets of:

Deadbug with Med Ball x 15 reps:

 

Copenhagen Hip Adduction x 10 reps each side:

 

Barbell Rollouts x 8-10 reps

 

 

7:30pm (On-Ramp)

 

 

 

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