Stamina Wednesday!

November 20, 2019

Here is your Stamina Day WOD plus a post-WOD PUSH-UP CHALLENGE!! Let's get after it 👊

 

Wednesday Nov. 20, 2019

 

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

 

Warm-up:

2 minutes of cardio

1 Length pendulum walks

1 Length inch worm w/ push-up

2 Rounds of:

30 Singles

10 Squats

10 Hollow Rocks

10 Kip Swings

 

Stamina Day WOD:

 

3 RFT:

3 Rounds:

600m Row, Run or 2x Bike

400 Meter Row, Run or 2x Bike

200 Row, Run or 2x Bike

20 Deck Squat Variations (see below)

10 Monkey Swings (K2E + T2B + Pull-up = 1)

 

*In each round, you must row, run, AND bike. You can choose which modality you use for each distance. THE FREEDOM IS REAL!

 

Deck Squat Variations:

Round 1: Deck Squats

Round 2: Single Leg Deck Squats

Round 3: Deck Squat Box Jumps 20/24

 

 

Post-WOD Push-up Challenge:

 

FOR TIME:

3 Rounds of:

20 Mountain Climbers

15 Push-ups

10 HR Push-ups

5 Burpees

 

 

On-Ramp (7:30pm)

 

 

 

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