CrossFit, Bodywork, Sweat, Daily D WODs Thurs March 19th 2020


QuaranTEAM Challenge starts TODAY! Check your email for challenge info and your Facebook page for a friend request and invitation to your Team’s group!
We still have equipment available if you want to rent something during this time. email info@sandiegoathletics.com to get access to the list. *No rowers, bikes, ghds, bands or 10 lb plates.

Open Air Workouts 7am at Kate Sessions and 12pm at Fanuel Park

Zoom WODs with our coaches are at 8am, 4pm and 6:30pm Use this link to workout with us through your phone or computer screen. 

CrossFit:

2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups

Bodywork:

10 Burpees

10 Burpees
25 Shoulder Taps

10 Burpees
25 Shoulder Taps
50 Lateral Lunges

10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups

10 Burpees
25 Shoulder Taps
50 Lateral Lunges
100 Sit-Ups
150 Air Squats

Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??

Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw

Sweat:

10 Burpees

10 Burpees
20 Pull-Ups *sub db, kb or barbell rows if you don’t have a pull up bar at home

10 Burpees
20 Pull-Ups
30 Wall Balls

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups
50 Front Squats

10 Burpees
20 Pull-Ups
30 Wall Balls
40 Push-Ups
50 Front Squats
60 Shuttle Sprints (30 ft)

No rest between sections. Accumulator style, so you keep starting at the top and adding more movements each sound. Can you finish this one!?

Daily D:

With a Running Clock in 16 minutes…

Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)

*1 minute Rest between exercises

Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.

Score is total number of reps completed in all intervals.

*Weight is 45/30s
*Advanced is 50/35s and 70/50s just for the deadlifts

 

Categories: WOD

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