CrossFit Workout of the Day
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WOD 12.23.19

Strength:

Back rack lunge, 16-16-16-16

WOD:

5 rounds for time:

50 double unders

20 alternating dumbbell snatches, 50/35lbsz

Post loads and times to beyond the whiteboard.

WOD 12.22.19

Speed:

Head to head

7 rounds each for time, coach counts down:

7 burpees

1 four cone suicide drill

WOD:

Amrap in 15 minutes:

30 years farmers carry, 70’s/50’s (DB or KB)

30 yard bear crawl

30y walking lunge

Post times and rounds to beyond the whiteboard.

WOD: 12.21.19

Midline:

Alternating tabata, 16 total rounds:

Hollow rock

Supermans

WOD:

Row wars

4 rounds for cals reps, switching every 2 minutes:

Calorie row

Vs

10 American kettlebell swings, 1.5/1 pood

10 Grappling shoot throughs

Post total reps/cals to beyond the whiteboard.