WED 04.01.20

By March 31, 2020 WOD No Comments

Akins


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Damon

Workout of the Day (WOD)

A. “Pace Racer”
In 5 Minutes
300 Double Unders
In 5 Minutes
50 Burpees
In 4 Minutes
300 Double Unders
In 4 Minutes
50 Burpees
In 3 Minutes
Max Double Unders
In 3 Minutes
Max Burpees

B. EMOM 8
Min 1: Split Stretch
Min 2: Calf Stretch

Score time or reps completed in each interval. Ex:
5 min: 3:20, 2:21
4 min: 3:49, 2:30
3 min: 221, 54


And coming tomorrow...

A. Pistols: In 10 minutes practice pistol progressions
Then complete for time [10min cap]
10 Rounds
4 Pistols
1 Handstand Hold (2-5 seconds)

B. For Time [12min Cap]
10 Dumbbell Strict Press
16 1-Arm Dumbbell Overhead Squat (8/8)
20 Dumbbell Push Press
24 1-Arm Dumbbell Front Squat (12/12)
30 Dumbbell Push Jerk
35 Dumbbell Squat

Dumbbell Weight (50’s/35’s)

Body Weight
B. For Time [12min Cap]

20 Push Ups
20 Air Squats
30 Push Ups
30 Jumping Air Squats
40 Push Ups
40 Pistols

Post time for WODs. Ex: 6:40, 9:49 Rx.

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