Wednesday's Stamina WOD!

February 26, 2020

Here is your Wednesday Stamina Day WOD!

 

Wednesday Feb. 26, 2020

 

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

 

Warm-up:

2 minutes of cardio, then grab a KB and perform 2 rounds of:

10 Russian Hand-to-hand swings

10 Goblet Squats

10 Windmills

10 Torso Twists

10 Reverse Scorptions (round 1) / Can openers (round 2)

 

WOD:

 

For time:

400m Run

35 KB Swings 35/53

30 Goblet Step-ups 35/53 to 20/24

25 KB Swings

20 Goblet Step-ups

15 KB Swings

10 Goblet Step-ups

5 Hundred meter Row

10 KB Snatch 35/53

15 Box Jumps 24/30

20 KB Snatch 35/53

25 Box Jumps 24/30

30 KB Snatch

35 Box Jumps 24/30

400m Run

 

Post WOD Abs!

 

On a 5 minute running clock, perform AMRAP of the following:

0:00-1:00: Flutter Kicks

1:00-2:00: Sit-up and Twist

2:00-3:00: Reverse Crunch

3:00-4:00: Side plank dips (right)

4:00-5:00: Side plank dips (left)

 

 

On-Ramp (7:30pm)

 

 

 

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