Exercise of the Day (WOD)
12 Days Of Match-mas [35min Cap]1 Cluster (115/85)2 Ring Dips3 Field Jumps (30/24)4 Entrance Rack Lunges (complete reps)5 Handstand Push Ups6 Deadlifts7 Toes to Bar8 Pull Ups9 Kettlebell Swings (53/35)10 Burpees11 KB Goblet Squat12 Calorie Row
Carry out the exercise just like the music… 1 cluster, then 2 dips & 1 cluster, then 3 field jumps, 2 dips & 1 cluster, then 4 lunges, 3 field jumps, 2 dips & 1 cluster, and so forth.
Publish time for the WOD. Ex: 29:20 Rx
At present’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- Michael5:00p: All Ranges CrossFit- Michael6:00p: All Ranges CrossFit- Michael
And coming Saturday…
A. Associate WODAMRAP 63 Energy Snatch (95/65) (Rx+ 120/85)3 Pull Ups (Rx+ C2B)6 Energy Snatch6 Pull Ups-continue by 3’s till cap-Relaxation 3 minutes and proceed AMRAP the place you left off
All reps are workforce complete. 1 associate working at a time. Partition rounds and reps any approach.
B. Energy SnatchIn 10 minutes instantly following half A:Work to a 1RM energy snatch
Publish snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+.
Saturday Schedule
8:30a: Open Health club- Michael9:30a: All Ranges CrossFit- Michael10:30a: All Ranges CrossFit- Hailey11:45a: Yoga- Michael
And coming Sunday…
A. Combined CarryFront Rack Carry + Suitcase Carry5 x 100m (change KB place at 50m mark, and add weight every spherical)
B. Rep Rounds [7-10min goal time]9-15-21Power Cleans (60% 1RM)Burpees Over the Bar
Publish time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David11a: All Ranges CrossFit- Hailey12:15p: Yoga- Michael
