Tuesday's WODs!

January 21, 2020

Here are your terrific Tuesday WODs!

 

Tuesday Jan. 21, 2020

 

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

 

Warm-up:

2 mins bike, row, jump rope, run

 

Then, 2 Rounds:

 

10 x Jumping Jacks

10 x Michael Phelps Arms

5 x Inch worm push-ups

10 x Band Pull-Aparts

10 Y + L's w/ 2.5lb (see demo video below)

10/side T-Spine Rotations

 

 

 

Strength: Bench Press

 

20-25 minutes to complete:

Bench Press for load:

#1: 12 reps @ 40%

#2: 12 reps @ 50%

#3: 10 reps @ 60%

#4: 10 reps @ 65%

#5: 8 reps @ 70%

#6: 8 reps @ 70%

*Complete 8 DB Bentover row per side after each set up bench

 

WOD: Short and Sweet!

 

21-15-9:

Burpees

KB Swings 53/70

DUBs

 

 

CrossFit Endurance (6am)

 

10-20-30:

Calories

Over-the-rail Hops

Hollow Rocks

Single Leg V-ups

 

600m Run (loop around block)

 

40-50-60:

Singles

Single Leg Singles

OH Marching Lunges w/ 25/35lb plate

Burpee Plate Jumps (half reps: 20-25-30)

 

600m Plate Run (loop around block)

 

 

 

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