Tuesday's WODs!

March 10, 2020

Here are your Tuesday WODs!

 

Tuesday March 10, 2020

 

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

 

Shoulder Warm-up:

Row or Bike 20 Calories (at any point)

20 x PVC Pass Thrus

10 strict press

10 x PVC Hip Twist (5 ea. side)

20 x Arm Circles (ea. direction)

10 x PVC Around the world (each direction)

10 x Hollow Body Rocks

then,

50ft HS Walk

- or - Sub 16 Shoulder Taps

- or - Sub 2 "As Far As You Can Go" Wall Walks

 

Strength:

 

Snatch Balance 6 x 5 reps

#1: 5 reps @ 50%

#2: 5 reps @ 60%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

#5: 5 reps @ 80%

#6: 5 reps @ 75%

 

WOD:

 

“Isabel”

 

For time:

30 Snatches for time 95/135

 

Post-WOD Abs:

3 Rounds of:

20 Hollow Rocks

15 V-ups

10 Hanging Oblique knee raises

 

 

CrossFit Endurance (6am)

 

Buy in:

1 mile row

80 Sit-ups

 

Then:

30-20-10:

Box Jumps to 20/24’’

DB Front Rack Step-ups 20/30#

 

Cash-out:

80 Sit-ups

1 mile row

 

 

 

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