Tuesday's WODs!

February 4, 2020

Alrighty folks! Here are your Tuesday WODs!

 

Tuesday Feb. 4, 2020

 

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

 

Warm-up:

Run 400m, Row 500m, 3 min Jump Rope

 

Then,

10 reps of each dynamic stretch:

Scorpions

Reverse Scorpions

Leg Swings

Arm Circles

Pass Throughs

 

2 Rounds w/ Empty Bar:

5 RDL

5 Bent over Row

5 Push Press

5 Good Morning

3 Hang Clean

3 Thrusters

 

 

Strength: Power Snatch 6x2

 

Power Snatch for load:

#1: 2 reps @ 60%

#2: 2 reps @ 70%

#3: 2 reps @ 75%

#4: 2 reps @ 80%

#5: 2 reps @ 85%

#6: 2 reps @ 80%

WOD:

 

AMRAP in 20:

1 DeadLift 225/315

10 TTB

15 Bar Facing Burpees

 

Deadlift is meant to be hard but do able

 

 

CrossFit Endurance (6am)

 

Time for some interval training!

 

ROWING:

3 Rounds: 35/24 Calorie Row

Rest 1:30 Between Rounds

 

3 Rounds: 25/18 Calorie Row

Rest 1:00 Between Rounds

 

3 Rounds: 15/12 Calorie Row

Rest 0:30 Between Rounds

 

JUMP ROPE:

3 Rounds:

100 Singles

50 Mountain Climbers

 

3 Rounds:

100 DUBs

10 Calorie Bike

 

RUNNING:

3 Rounds: 600m loop around block

Rest 1:30 between rounds

 

3 Rounds: 400m Run

Rest 1:00 between rounds

 

3 Rounds:

Run 200m

Rest 0:30 between rounds

 

 

 

 

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