Tuesday's WODs!

February 18, 2020

Awesome job on those muscle ups today!! And big shout out to Carter and Martin for getting their first ring muscle up!! SO AWESOME GUYS!! More skills days to come...next up: HANDSTANDS. Here are your Tuesday WODs!

 

Tuesday Feb. 18, 2020

 

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

 

Warm-up:

 

1 min Spider man stretch / side

 

5 Good Mornings

10 Back Squats

5 Elbow Rotations/ arm

 

30 second figure 4 stretch per side (lying or standing)

 

5 Strict Press

10 RDLs

5 Front Squats

 

1 min Push-up to Down dog to up dog

 

 

 

Skill: EMOM Squat Cleans:

 

0:00-3:00:

3 Squat cleans at 55% 1RM

3:00-6:00:

3 Squat cleans at 65% 1RM

6:00-9:00:

3 Squat cleans at 75% 1RM

9:00-15:00:

Build up to a heavy single for today

 

 

WOD:

30-20-10:

Alternating DB Snatches 35/50

 

200m Run

 

10-20-30:

Back Rack Step-ups 65/95 (all to 20’)

 

20 Second supinated pull-up hold (underhand grip with chin over the bar)

 

So round 1 will be:

30 DB Snatch

200m Run

10 Back Rack step-ups

20 chin up hold

 

 

CrossFit Endurance (6am)

 

30-20-10:

Squat Jumps

OH Lunges 25/35

200m Run

 

1 minute plank hold

 

10-20-30:

Calories

Burpees

 

1 minute wall sit

 

Cash-out: 1500m Run

 

So round 1 will be:

30 squat jumps

30 OH lunges

200m Run

1 minute plank

10 calories

10 burpees

1 minute wall sit

 

 

 

 

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