Sunday morning WODs!

November 17, 2019

We've got some whisky and tango coming to you tomorrow to celebrate 34 years of Kevin William!! Kevin has been a CFD athlete ever since the beginning! And just to throw it out there...there are no rope climbs, handstand push-ups, or single leg deck squats in the EWOD tomorrow. HAPPY BIRTHDAY!!

 

Sunday Nov. 17, 2019

 

EWOD (9am)

 

Warm-up:

600m loop around block

10 Spiderman Lunges w/reach

20 Mount Climbers

10 Air Squats

20 Standing Straddle Stretch

10 Scorpions

10 HR Push-ups

 

WOD:

 

“Whisky and Tango”

 

First complete “Whisky”:

 

50 Pull-Ups

50 Hand Release Push-Ups

50 Box Jumps 20/24

50 Air Squats

 

Then, complete “Tango” (*BDSJs subbed for C&Js)

30 Burpee Deck Squat Jumps

2000m Run or Row

 

Score = total time

 

 

CrossFit (10am)

 

Warm-up:

See EWOD

 

Strength: 15-20 minutes to complete

 

Strict Press Progression:

*Set 1 - 4 reps @ 80-85%

*Set 2 - 3 reps @ 85-90%

*Set 3 - 2 reps @ 90-95%

*Set 4 - 4 reps @ 85-90%

*Set 5 - 3 reps @ 90-95%

*Set 6 - 2 reps @ 95+%

*Set 7 - 6 reps @ 75-80%

 

WOD:

 

“Tango”

30 C&J 95/135

2000m Row

 

 

 

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