Wednesday's Stamina WOD!

October 9, 2019

Here is your Wednesday Stamina Day WOD! Only 2 more days until the CrossFit Open begins!!

 

Wednesday Oct. 9, 2019

 

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

 

Warm-up / Pre-WOD Mobility and Activation:

 

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

12 Alternating Bowler’s Squats (https://www.youtube.com/watch?v=X5xW-eVRg6c)

12 Alternating Cossack Squats

12 Band Pull-Throughs

 

Stamina Day!

 

"Rupaul”

 

For Time:

800m Run

75 Air Squats

75 Russian Twists

74 Medicine Ball Lunges 14/20

400 meter run

50 Air Squats

50 Russian Twists

50 Medicine Ball Lunges (20/14 lb)

200 meter Run

25 Air Squats

25 Russian Twists

25 Medicine Ball Lunges (20/14 lb)

 

Then, 2 Rounds of:

10 Burpees

25 meter (82 feet) Bear Crawl

25 meter Crab Walk

 

Outwod dedicated this tribute workout to "the one, the only, the 'Mother of Drag' - Mama Ru." Ru @rupaulofficial is an actor, producer, author, musician, TV host, radio host, and model who "paved the way for LGBT rights since her first days performing in Atlanta."

 

The LGBTQ+ honor and remember the struggles she endured to lead the community into a new light. Her words still ring true: “If you can’t love yourself, how in the hell you gonna love somebody else?”

 

*Note the runs have been cut in half for the purpose of class time.

 

 

On-Ramp (7:30pm)

 

 

 

 

 

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