WED 10.13.21

Brandon K

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Cameron
12n: Zoom CrossFit– Cameron
1:00p: Open Gym- Cameron
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 5 Rounds For Time: [17min cap]
20 Weighted Anchored Sit Ups (35/25)
400m Run

B. 2 Sets For Load
10 Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Then…
1 Set Max Unbroken Reps
Bench Press @ 67.5%
5/5 Weighted Single Leg Squats

Post time for the WOD and weights and reps for bench and squats.
Ex: 16:40 Rx, 175#, 14 reps, 60#

And coming tomorrow…

A. Chelsea
Rx
EMOM 30:

5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Intermediate
EMOM 30:

3 Pull-ups
7 Push-ups
11 Squats

Beginner
EMOM 30:

5 Ring Rows
5 Push-ups
7 Squats

B. For Quality
10 ATY Drills
1:00 Doorway Pec-Stretch / Side
10 ATY Drills
1:00 Pigeon Stretch / Side
10 ATY Drills

Score rounds complete on the minute and total rounds complete in 30 minutes.
Ex: 20+23, 25+12 Rx

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