Stamina Wednesday!

November 6, 2019

Here is your Wednesday Stamina Day WOD!

 

Wednesday Nov. 6, 2019

 

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

 

Warm-up:

50 Singles

40 Single Leg singles (20 R, 20 L)

30 Alternating SL singles

20 DUBs

10 HR Push-ups

5 Can Openers per side

10 Slow squats (tempo: 2220)

 

Stamina Day WOD:

 

On the Minute x 20 (4 Rounds):

Minute 1 - 50 Double-Unders

Minute 2 - 25 AbMat Sit-Ups

Minute 3 – Max jumping pull-ups

Minute 4 - 200m Run

Minute 5 – Max OH Lunges 25/35 (R/L = 1)

 

Score = pull-ups + OH lunges (R/L = 1)

RX if all other stations are completed as written in allotted time.

 

Scaled Option:

On the Minute x 20 (4 Rounds):

Minute 1 - 50 Singles

Minute 2 - 15 AbMat Sit-Ups

Minute 3 – Max jumping pull-ups

Minute 4 - 100m Run

Minute 5 – Max OH Lunges 15/25 (R/L = 1)

 

Post-WOD Endurance Challenge:

FOR TIME:

5 Rounds of:

10 Calorie Row

5 Calorie Bike

Then,

Run 1000m

 

 

7:30pm (on-ramp)

 

 

 

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