CrossFit Workout of the Day
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WOD 08.20.19

Strength:

L1 &2:

Strict pullups, 10-10-10-10-10-10; use band or box as needed

L3:

strict pull-ups, 5x max reps

 

WOD:

50-40-30-20-10 reps for time:

Double unders

American kettlebell swing, 1.5/1 pood

Russian twist, 20/14lbs

Post reps and times to beyond the whiteboard.

 

WOD 08.19.19

Strength:

Overhead squat, 5-5-5-5-5

WOD:

5 rounds for time:

12 One arm Dumbbell overhead squat, (L), 50/35lbs

12 One arm Dumbbell overhead squat, (R), 50/35lbs

12 Ring dips

Post loads and times to beyond the whiteboard.

WOD 08.18.19

Strength:

Dumbbell bench press, 12-12-12-12

WOD:

5 rounds, each for time, with 2 minutes rest between rounds:

25 box jumps, 24/20 inches

15 medball slams, 50/40lbs

Post loads and times to beyond the whiteboard.