WOD Monday July 30th

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th!

Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back, 10 empty bar back squats

1. Every 5 minutes do a set of Back Squats:

Set 1: 20 Reps at around 50% of your max

Set 2: 16 Reps (add 5-20 lbs, the right amount for you)

Set 3: 12 Reps (add 5-20 lbs, the right amount for you)

Set 4: 8 Reps (add 5-20 lbs, the right amount for you)

2. 10 minute AMRAP: (Choose a partner and work together in a You-Go-I-Go fashion breaking reps up how you like)

Buy in: 1000 Meter Row

Then AMRAP in remainder of time:

30 Snatches

10 Bar Muscle ups/ pull ups/ ring rows

30 Burpees

10 Bar Muscle ups/ pull ups/ ring rows

*If you are doing the Tampa Bay Games you should use a dumbbell on the snatches.

This Wednesday The 2018 CrossFit Games Start!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s