CrossFit, Bodywork, Sweat, the Daily D WODs Tuesday March 24th 2020


Continue to check your facebook groups for updates! It’s Jenny’s turn for the daily Coaches Challenge!

Zoom Bodyweight WODs at 7am, 12pm, 4pm & 6:30pm

ZOOM Equipment WOD at 5pm. (you just need a KB, DB or weight of any kind)

Click here to join any of our Zoom Virtual workouts!

CrossFit:

A.) Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3/2/1 Power Snatch (climbing)
in Remaining Time…

*3 reps for rounds 1, 2, and 3
*2 reps for rounds 4, 5, and 6
*1 Rep max attempts for rounds 7-10

The scaled version of this today is just going to be working your form on the snatches. Just do 5 light reps every round instead of climbing.

These types of workouts always produce PR’s. Build up slow and make all the jumps you need to get you at those PR attempts at the end. You can go up every round or every other round. Do what makes you feel good.
B.) Pick one:
1.) 400m Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 5min. AMRAP with a partner:
Max D-Balls with the heaviest ball possible. 150, 100, or 75lb.

Bodywork:

For Time:

Buy in: 50 Russian Twists
– Accumulate a 10min. Plank Hold
*Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups

Incase you’re confused… You complete 50 russian twists, then try to chip away at a 10min. accumulated plank. Each time you rest from the plank, you must complete 1 round of 10 Alternating Pistols and 15 Push-Ups.

Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!

Sweat:

10min. to finish…
10-20-30-40-50
Alt. DB Snatches 45/30
Air Squats

10min. to finish…
5 Rounds:
15/10 Cal Bike or 30 ft Shuttle Sprints or if no space 15/10 Burpees
20 Russian KB Swings 70/53

10min. AMRAP:
60 Double Unders or 120 singles (if you don’t have a rope just pretend you do)
15 Push-Ups

3min. rest between sections

Da Daily D:

5 Rounds:
25 DB Deadlifts 50/35s
20 Sit-Ups (anchored)
15 DB Bench Press
10 Toes-To-Bar (V-ups if you don’t have a pull up bar)

Sweet little BURNER!

Floor press works just fine if you don’t have access to a bench.

 

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.