Tuesday's WODs!

January 7, 2020

Here are your Tuesday WODs!

 

Tuesday Jan. 7, 2020

 

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

 

Warm-up:

2 rounds of Tabata Jump Rope (:20 on, :10 off):

Alternating SL singles

Single Unders

Right foot

Left foot

Double Under

 

Then, grab a light KB and complete 2 Rounds of:

 

8 KB Swings

8 Goblet Squats

8 KB Push Press (4/arm)

8 Figure 8's (see video below) 

8 Slasher to halo's (4/side) - click here for video

 

 

 

Strength:

3-position Squat Snatch (high hang above knee, low hang below knee, floor)

40%-1

50%-1

60%-1

70%-1

75%-1

70%-1

 

Record 75%

 

WOD:

 

Tabata HSPU

Rest 1 minute

Tabata Pistols

Rest 1 minute

Tabata Strict Press 55/75

Rest 1 minute

Tabata Front Rack Lunges 55/75

 

Score = total reps

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

 

 

CrossFit Endurance (6am)

 

EWOD:

 

For Time:

Shuttle Run*

21 Burpees

21 Box Jumps 20/24

21 Deck Squat Step-ups

Shuttle Run*

15 Burpees

15 Box Jumps 20/24

15 Deck Squat Step-ups

Shuttle Run*

9 Burpees

9 Box Jumps 20/24

9 Deck Squat Step-ups

 

 

Shuttle Run:

To stop sign and back

To SOFA and back

To Worthing Place and back

 

 

 

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