Wednesday's Stamina Day WOD!

October 23, 2019

Alright guys! Here is your Wednesday stamina day WOD! Also, don't forget to check out our exciting new FROPRO flavors! --> Birthday cake, Blueberry Almond, and Banana Crunch!!

 

Wednesday Oct. 23, 2019

 

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

 

Warm-up:

 

Cycle through the following for 8-10 minutes:

:30 Arms only row

:30 Row (regular, focusing on long strong strokes)

20 Alternating upright DB Hammer curl

10 single leg glute bridge per side (w/ or w/o DB)

10 hanging scap retraction

5 pull-up negatives (kip or jump up, then slowly lower down)

0:30 side plank per side with alternating abduction and flexion

 

Stamina Day WOD:

 

AMRAP in 30 minutes:

 

Buy-in: 3 Rounds of:

200m Run or Row

10 HSPU

5 Inverted Burpee to HSPU

 

Then in remaining time, AMRAP of:

400m Run or Row

10 (Pistol + Lunge = 1), right leg*

10 (Pistol + Lunge = 1), left leg*

2 Rope Climbs

100 Single Leg Singles

 

*Pistol + Lunge complex:

 

 

 

7:30pm (On-Ramp)

 

 

 

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