SATURDAY WOD August 10, 2019

9
Aug

SATURDAY WOD August 10, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 10 @ 2020
Squat Therapy x 10 @ 2121

Followed by…

Tabata x 3 rounds (6 minutes total):
Russian Step-Ups (left)
Russian Step-Ups (right)
Donkey Kicks
Broad Jumps

Then…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Russian Kettlebell Swings (24/16 kg)
30 Shoulder to Overhead (95/65 lbs)
20 Box Jumps (32″/24″)
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

CrossFit WOD
FITNESS

Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 10 @ 2020
Squat Therapy x 10 @ 2121

Followed by…

Tabata x 3 rounds (6 minutes total):
Russian Step-Ups (left)
Russian Step-Ups (right)
Plank Shoulder Taps
Broad Jumps

Then…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 box step-overs, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.