Exercise of the Day (WOD)
A. AMRAP 840 Double Unders10 Hold Energy Clear (120/85)
B. EMOM 15Min 1: 7-10 Scapular Raises (1 sec pause)Min 2: 3-5 CS Banded WY NegativeMin 3: 6-10 Shoulder Ext Rotation R/LMin 4: Pec Shoulder Stretch (30 sec R/L)Min 5: Relaxation
Put up rounds and reps for the WOD. 7+2 Rx.
Right this moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Gymnasium- Michael12n: All Ranges CrossFit- Michael1:00p: Open Gymnasium- Michael4:00p: Open Gymnasium- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
A. EMOM 8Min 1: Handstand Maintain PracticeMin 2: Relaxation
B. Accomplice WODAMRAP 153 Wall Walks9 Deadlift (185/135) (Rx+ 225/155)12 Field Jumps (30/24”) (Rx+ 36/30”)15 Toes to Bar
All reps are staff totals. Companions might partition the reps any means. Just one accomplice working at a time.
Rating rounds and reps for the WOD. Ex: 5 + 12 Rx
Saturday Schedule
8:30a: Open Gymnasium- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Jeannette11:45a: Yoga- Michael
And coming Sunday…
A. Turkish Get Ups8-8-8-8(4 reps every arm)
B. 4 Rounds Not For Time300/250m Row or 200m Run8/8 Single Arm DB Bench Press8/8 Single Arm DB LungesRest 2 minutes between rounds
Rating common row or run cut up. Ex: 0:52.7 row
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
