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Home CrossFit

WOD: Wednesday 250716

July 16, 2025
in CrossFit
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WOD: Wednesday 250716


• Teaching Temporary & Class Overview

In the present day’s exercise is a gritty cardio grind that blends sustained effort with full-body stamina and midline management. “Run Forrest Run” challenges athletes throughout three rounds of operating, burpees to a goal, rowing, and twin dumbbell entrance rack strolling lunges. The 800m run needs to be managed at a gradual however pressing tempo, adopted by quick and environment friendly burpees to raise coronary heart charge earlier than settling right into a constant row. The lunges cap every spherical with a requirement for posture, core stability, and psychological grit. Encourage athletes to maneuver purposefully by every station, pacing early and pushing within the closing spherical. The non-compulsory accent work focuses on lateral and anterior core stability—nice as a finisher or cooldown to strengthen sturdiness across the hips and trunk.

metcon: “Run, Forrest, Run”

3 Rounds for Time

800m Run

25 Burpees to Goal

500/450m Row

50ft (15m) Twin Dumbbell Entrance Rack Strolling Lunges

Dumbbells: 35/25lb, 15/12kg

Time Cap: 40:00Goal: 25:00–35:00

Equipment:

3 Units: For High quality

:15/:15 Copenhagen Plank

:30/:30 Aspect Plank

1:00 Forearm Plank



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Tags: WednesdayWOD
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