Wednesday's Stamina WOD!

February 5, 2020

Awesome work on those heavy deadlifts today!! Here is your Wednesday stamina day WOD...

 

Wednesday Feb. 5, 2020

 

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

 

Warm-up:

200m Run, then grab an empty bar…

 

30 sec Spider man stretch / side

10 Good Mornings

10 Back Squats

5 Elbow Rotations/ arm

 

30 sec samson stretch / leg

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

 

30 sec Downdog to updog

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

 

Then, a another Barbell Stamina Day WOD!

 

3 Rounds of:

3:30 minutes of max calories

30 seconds rest

3:30 minutes of max reps BEAR COMPLEX

30 seconds rest

 

Round 1: 65/95

Round 2: 75/115

Round 3: 85/135

 

Post WOD:

 

3 Rounds of:

1 minute wall sit

20 Single Leg V-ups (maintain hollow body position for all 20 reps)

 

 

On-Ramp (7:30pm)

 

 

 

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