Tuesday's WODs!

November 5, 2019

Here are your Tuesday WODs!

 

Tuesday Nov. 5, 2019

 

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

 

Warm-up:

1 time through the following:

1.5 minutes of cardio

15 Single arm bench, each arm

15 KB Chinese row, each arm (see demo video below)

15 suitcase deadlift, each arm

30 second side plank, each side

 

Chinese Row:

 

 

Strength:

 

A) 5 sets of 3 bench press with a 3 second pause at the chest. Make sure to maintain stability and contraction of pec muscles during the pause (aka DO NOT rest bar on chest)

 

B) 5 sets of 5 bench Press with no pause

 

Try to maintain a load of 70-75% for parts A and B.

 

WOD:

 

AMRAP in 15 minutes:

12 Calories

9 KB Swings 53/70

6 OTB Burpees

3 Ground-to-Overhead, increasing*

 

Women: Start at 85lbs and add 10 lbs (5 per side) each round

Men: Start at 115 lbs and add 20 lbs (10 per side) each round

 

 

CrossFit Endurance (6am)

 

Warm-up:

 

See CF

 

WOD:

 

AMRAP in 35 minutes:

500m Run

30 second wall sit

30 KB Swings 35/53

30 second wall sit

30 Goblet Squats

30 second wall sit

100 Unders

100m Single Leg hop (50m right leg only, 50m left leg only)

 

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