Exercise of the Day (WOD)
Rep Rounds For Time: [18min cap]5-10-15-20Burpee Pull UpsDeficit Push Ups (45/25 plates)25ft-25ft DB Strolling Lunges (50’s/35’s) every spherical
B. MidlineEMOM 9Min 1: 15/12 Cal Ski or Echo Bike or RowMin 2: 10 Chicken DogMin 3: 15 Hole Rocks
Put up time for the WOD. Ex: 13:30 Rx.
Immediately’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Kevin5:00p: All Ranges CrossFit- Kevin6:00p: All Ranges CrossFit- Kevin
And coming Saturday…
Associate WOD5 Rounds [30min cap]600/500m Row30 Toes to bar6 Squat Cleans (185/125) (Rx+ = 225/155)
1 associate working at a time. Companions might partition the reps any means.
Put up time to finish the WOD. Ex: 23:40 Rx.
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. 5 RoundsFor Quality5 Strict Press (65% 1RM)40ft Handstand Stroll
B. AMRAP 66 Pull Ups8 Goblet Squats (53/35)10 Sit Ups
Put up rounds and reps for AMRAP. Ex: 6+6 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
