THUR 09.03.20

By September 2, 2020 WOD No Comments

#tbt #partnerwod "Worm Complex"


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon
6:00p: Zoom CrossFit- Damon
7:15p: All Levels CrossFit- Damon

Workout of the Day (WOD)

A. For Time [16min cap] 21-15-9
Overhead Squats (95/65)
Pull Ups (Rx+ C2B)
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: Rower Pike Ups
Min 2: Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

At Home
A. For Time [16min cap] 21-15-9

DB Overhead Squats (50/35) or Lateral Lunge
DB Bent Row (50’s/35’s) or Pulling Movement
80 Double Unders Each Round (Rx+ 150 reps)

B. EMOM 16
Min 1: Rower Pike Ups or Plank to Pike HS
Min 2: 200m Run
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest

Post time for WOD. Ex: 12:20 Rx+


And coming tomorrow...

A. Push Press
3 x 5 @ 80%

B. 8 Rounds [12min cap]
10 Bar Facing Burpees
5 Deadlift (185/125) (Rx+ 225/155)

At Home
A. DB Push Press or Handstand Push Ups

3 sets of 6-12 reps.

B. 8 Rounds [12min cap]
10 DB Facing Burpees
3/3 Single Leg DB Deadlift (50’s/35’s) or 5/5 Airplanes

Post load for push press and time for the WOD. Ex: 220#, 6:48 Rx+.


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