WHO LOVES STAMINA DAY!?

October 30, 2019

Here is your challenging Wednesday stamina WOD!

 

Wednesday Oct. 30, 2019

 

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

 

Warm-up:

10 minutes to cycle through the following. Try to get 3 Rounds in:

30 Singles

15 Superman

20 Single Leg Singles

10 Air squat

10 DUBs

5 Burpions (burpee w/ 2 scorpions at the bottoms)

 

Stamina Day WOD:

 

Every 2 minutes x 2 Rounds:

 

Station 1: 500/400m Row

 

Station 2: 20/16 Calorie Bike

 

Station 3: 30 Down-ups (burpee, no jump)

 

Station 4: 15-10-5: DUBs, T2B

 

Station 5: Superlegs (20 squats, 20 lunges, 20 split jumps, 10 squat jumps)

 

Station 6: 2 MINUTES REST!

 

**Only 3 athletes max at each station. If you are assigned to start at station 6, this means you will be resting for the first 2 minutes. Whatever station you start at, make sure you stay in order. For example, if you start at station 3, you will go 3, 4, 5, 6, 1, 2. If you cannot complete the designated number of reps at your station in the allotted 2 minutes, you must move to the next station when the time is up. If you complete your station in less than 2 minutes, you must wait until the next interval to start the next station. This is going to be a very challenging workout. Please see below scaled option and scale appropriately! If you need to do some stations RX and some scaled, that is fine. The goal is to complete the designated number of reps at each station.

 

Scaled option:

 

Every 2 minutes x 2 Rounds:

 

Station 1: 400/300m Row

 

Station 2: 15/12 Calorie Bike

 

Station 3: 15 Down-ups (burpee, no jump)

 

Station 4: 5-10-5: Singles, Sit-ups

 

Station 5: HALF Superlegs (10 squats, 10 lunges, 10 split jumps, 5 squat jumps)

 

Station 6: 2 MINUTES REST!

 

 

 

Post-WOD Accessories (Optional/on your own):

 

1-3 rounds for quality:

10 high box jumps

10 dragon flags

15 single arm upright row R/L

1:00 plank

 

 

 

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