Wednesday's WOD! And a new move from Coach Reebs!

January 15, 2020

Here is your Wednesday Stamina Day WOD! And would you look at that...a fun new movement from Coach Rebecca Campbell !! You're welcome :)

 

Wednesday Jan. 15, 2020

 

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

 

Warm-up:

50-40-30-20-10:

Singles

Bodyweight movement:

50 Mountain Climbers

40 Flutter Kicks

30 Shoulder taps from plank position

200m Run

10 Mule kicks or handstand kick-ups to wall

 

Stamina Day WOD:

 

For time:

500m Run

40 Wall Balls 14/20

30 Calories

20 Box Jump Overs 24/30

10 Burpee Handstand walks (6 feet)*

20 Box Jump Overs 24/30

30 Calories

40 Wall Balls 14/20

500m Run

 

Video demo:

 

 

NOTE:

In order to get RX on the burpee handstand walks, your feet AND hands may NOT touch the ground in between the 6 foot lines for the rep to count. You must be able to walk the entire distance, plus a little past the line in order for your feet to come down without touching between the lines.

 

Scaling option:

Burpee + 12 feet of marching lunges = 1 (12 feet = 2 x 6-foot sections)

 

 

On-Ramp (7:30pm)

 

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