Tuesday (2020MAR24) – WOD

Zoom Class Video: https://youtu.be/seIIJ84WbGk

 

Equipment:

Skipping rope, Dumbbell, pull up bar or rings

Home Options:

some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , bands, soup cans ect. 

 

White board review: 0:00-5:00

 

Warm up: 5:00 – 15:00

Coach led Dynamic warm up: 10 minutes

15 feet space suggested 

 

15:00 – 20:00 

Teach movements

Focus: 20:00- 32:00

AMRAP 2 rest 1 x 4

5 Scap push ups

10 tempo push ups 

– Tempo is 5s down, 3s hold bottom, 5s up, 3s hold top

Scale to box or knee push up 

 

32:00 – 40:00

Teach Movements

 

WOD: 40:00 – 55:00 (15 minutes earn rest- Triplet) 

Full Gym

For Time:

E3MOMx5

50 DU or 75-100 singles

10 Db Push Press 

10 T2B

Partial Gym:

50 DU or 75-100 singles

10 odd object push presses

10 toes to kb or wall

No Gym

50 lateral hops 

10 pike push ups ( scale reps to 5-7) 

10 Toes to Wall

 

Accessory : 55:00 – 60:00

3x10

T,Y,W’s

Coach led

 

Meeting IDs:

6am

Neuse River

461-050-389

 

10am

CrossFit WatchTower

820-268-794

 

1:30pm

CrossFit Indestri

176-257-476

 

3:30pm

Neuse River

299-761-339

 

Specialty Nutrition Class W/ Jason Ackerman

4:30pm

979-025-768