TUESDAY WOD July 2, 2019

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TUESDAY WOD July 2, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030

Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Pec Stick (or Medicine Ball) Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds

Then…if you dare…a Mobility Challenge!

Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time. 
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.

A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

B.
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010

CrossFit WOD
FITNESS

Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030

Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Dumbbell Floor Press
30 seconds of Glute Bridge Marching
30 seconds of Pec Stick (or Medicine Ball) Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds

Then…if you dare…a Mobility Challenge!

Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time. 
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010

BootCamp WOD
BUILD 360

Coach Choice