Exercise of the Day (WOD)
A. AMRAP 1540 Burpees Over Bar30 Deadlift (135/95)30 Burpees Over Bar30 Clear (135/95)20 Burpees Over Bar30 Clear & Jerk (135/95)10 Burpees Over BarAMRAP Snatch (135/95)
B. EMOM 9Min 1: L-Sit (10-30 sec)Min 2: Superman Maintain (20-30 sec)Min 3: 20 Plate Russian Twists (25/15)
Submit whole reps accomplished within the AMRAP. Ex: 194 Rx
At the moment’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- Javi5:00p: All Ranges CrossFit- Javi6:00p: All Ranges CrossFit- Javi
And coming Saturday…
Associate WOD“Large Brad”AMRAP 30150 Double Unders100 Lunge Steps50 DB Snatch (50/35)25 Bar Muscle Ups
All reps are group totals. 1 companion working at a time. Companions might partition the reps any method.
Submit rounds and reps accomplished within the WOD. Ex: 2+302 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. Push/PullEMOM 10Odd: 8 Strict Chin UpsEven: 5/5 Seated DB Arnold Press
B. AMRAP 1825 Russian KBS (70/53)25 Sit ups250m Row25 Sit ups
Submit rounds and reps for AMRAP. Ex: 4+30 Rx
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Liza12:15p: Yoga- Michael
