Tuesday's WODs!

January 14, 2020

Here are your Tuesday WODs!

 

Tuesday Jan. 14, 2020

 

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

 

Warm-up:

2 minutes of cardio, then 30 seconds at each station:

Wrist rotations

Elbow rotations

Arm circles

Russian Baby Makers

Up-dog to Down-dog

Spiderman Lunges with reach

Push-up Ankle Taps

Squat Jump Clicks

Straddle heel reaches (opposite hand to opposite heal)

Figure 4 (right)

Figure 4 (left)

 

Strength: Snatch 6x3r

Halting Snatch w/ 1 Sec pause at knees

#1: 3 reps @ 50%

#2: 3 reps @ 60%

#3: 3 reps @ 65%

#4: 3 reps @ 70%

#5: 3 reps @ 75%

#6: 3 reps @ 75%

 

 

 

WOD:

 

Push and Pull

 

3 Rounds of:

12 SDLHP 65/95

12 OTB Burpees

 

Then,

 

3 Rounds of:

12 Push Press

12 C2B Pull-ups

 

 

CrossFit Endurance (6am)

 

EWOD from Coach Nina!

 

“2 Annies on the Run”

 

100-80-60-40-20

X10 meters of running

DUBs

Sit-ups

 

It fits into our challenge of the month quite nicely! 300 Sit-ups just like that!

 

 

 

 

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