CrossFit Workout of the Day
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WOD 10.07.19

Strength:

Front squat, 1-1-1-1-1-1-1

WOD:

21-15-9 reps for time:

Front squat, 70% 1RM

Ring dip

Post loads and times to beyond the whiteboard.

WOD 10.06.19

Speed:

7 sprints, each for time. Start lying face down. Run in heats if 3-5

80y shuttle run, (20y x4)

WOD:

Tabata

Medball cleans, 20/14lbs

Russian twists, 20/14lbs

Sledgehammer strikes, 16/10lbs

Grappling shoot throughs

Post times and total reps to beyond the whiteboard.

WOD 10.05.19

Skill:

Practice for 15 minutes:

L1: handstand kick up and hold, wall assisted

L2: free standing holds/ walks

L3: press to handstand practice/ 50ft walk x4

WOD:

4 three minute amraps with 1 minute of rest between:

21 Double unders

7 Toes 2 bar

Post total reps to beyond the whiteboard.