Tuesday's WODs!

October 29, 2019

Here are your Tuesday WODs! Hope you all got your scores in for 20.3! We have 2 open WODs left...you guys are killing it!

 

Tuesday Oct. 29, 2019

 

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

 

Warm-up:

 

From 0:00-5:00:

5 cal row

5 inch worm

5 Russian Baby Makers* (see below) 

 

Then, from 5:00-10:00:

100m Run

10 Step-ups

10 Dead Bugs

 

Russian Baby Makers Demo video:

 

 

Strength:

Every 90 seconds, for 12 minutes (8 sets):

2 Front Squats + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

 

*Sets 1-2 - 70-75% of 1-RM Clean & Jerk

*Sets 3-4 - 75-80%

*Sets 5-6 - 80-85%

*Sets 7-8 - 85-90%

 

WOD:

 

5 RFT:

6 DB Box Step-Overs 35/50

200m Run

4 Devil’s Press

1 Rope Climb

 

*20 minute CAP!

Goal = sub 15 minutes

 

 

CrossFit Endurance (6am)

 

Warm-up:

See CF

 

WOD:

 

Buy-in: 800m Row

 

40-30-20-10:

Wall Balls 14/20

200m Run

MB Step-ups to 20’’ box

200m Run

 

Cash-out: 800m Row

 

 

 

 

 

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