Tuesday's WODs...

October 8, 2019

Here are your Tuesday WODs! Also, please keep Mama C. in your thoughts as she recovers from her broken wrist <3

 

Tuesday Oct. 8, 2019

 

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

 

Warm-up:

 

2 Rounds:

200m Run

8 Flag Push-ups

8 Suitcase Deadlifts per side

10 glute bridges per side

4 Strict Pull-ups

 

Strength:

5 sets of:

3-Position Snatch @ 70-75% of 1-RM Snatch

(high hang, mid-thigh, 2" below the knee)

Rest as needed between sets

 

*Loading is not the primary goal - feeling positions should be your priority.

 

WOD:

 

AMRAP in 15 minutes:

200m Run

15 Wall Balls 14/20

10 T2B

5 Devil’s Press 35/50

 

Goal = 3+ Rounds

 

 

CrossFit Endurance (6am)

 

Warm-up:

 

2 Rounds:

200m Run

8 Flag Push-ups

8 Reverse Lunges

10 glute bridges per side

4 Single arm ring rows per arm

 

WOD:

 

Time for some sprint intervals!

 

3 Rounds, each for time.

Record total time AND time for slowest round.

 

500 Meter Run

40 Mountain Climbers

30 Wall Balls 14/20

20 T2B (sub = hanging knee raises)

10 Singles

10 SL Singles

10 DUBs

Rest 3 minutes

 

 

 

 

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