WED 04.10.19

By April 9, 2019 WOD No Comments

Ellen getting some burpee plate hops


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
Rep Rounds [24min cap]

4-8-12-16-20 Devil's Press (50/35's)
100-80-60-40-20 Cal Row (Men)*

All reps and distances are team totals
1 partner working on the row while the other is working on the devil's press.
Partners may partition the row and devil's press any way, but 1 partner must row a minimum of 10/8 cal and must complete a minimum of 2 devil's press each round.
Once both movements are complete they may start on the next round. The rower must be reset and they must switch rowers to start the next round.

*80-64-48-32-16 Cal Row (Women)
*90-72-54-36-18 Cal Row (M/F pair)

Post time for the WOD. Ex: 18:28 Rx

And coming tomorrow...

A. EMOM 15
1st Minute: 1 Front Squat
2nd Minute: 3 Back Squats
3rd Minute: Rest
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for Squat. Ex: 310#

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