6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)
B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps
Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx
And coming tomorrow…
A. Strict Pullups: 3 rounds of 1 minute AMRAP strict pullups. Multiple sets permitted.
Rest 3 minutes between rounds.
B. “Wayne’s World”
Team 1: Max Cal Airdyne
Team 2: Worm Complex (45/25) synchronized
5 worm squats (R Shoulder)
9 worm push press (Alternating Shoulder)
5 worm squats (L Shoulder)
**Rx+ wear a vest (20/14) for pullups and “Wayne’s World”
At 3,2,1…go Team 1 begins on the Airdyne and can alternate teammates as often as they like. At the start Team 2 begins on their synchronized worm complex of squats and presses. After finishing the last squat, all members of Team 2 go for a 200m run. When the last teammate crosses the finish line, Team 1 must stop biking and move to the worm. Team 2 begins to bike. Continue this pattern for 3 rounds on the Airdyne for each team.
Post reps of pullups and team total cals for WOD. Ex 61, 478 (team of 5) Rx.