Wednesday (2020APR01) – Quarantine WOD

Happy Birthday, Lesley!

 

Warm-up: 5-15mins ( 8 mins)

1/2 Tabata 2mins

20 sec Plank Holds

10 sec push ups

1/2 Tabata 2 mins

20 sec Air Squats

10 sec Squat hold

1/2 tabata 2 mins

20 sec Push press ( light pvc/soup cans) 

10 Sec OHS

1/2 Tabata 2 mins

20 Sec Lunge

10 sec Mountain climber

 

Focus: 10 mins

Strength

EMOM 10 – Bench or Floor Press

10 reps then 20 sec hold in press

Partial Gym

Banded Press or odd object floor press

No Gym

Push Ups or odd object floor press

 

WOD: AMRAP 3 w 2 rest x3

Amrap 1

15 American KB Swings

40m Shuttle – 10m Turnarounds

5 Burpees

Amrap 2

15 KB/Db push Press

40m Shuttle – 10m Turnarounds

5 Burpees

Amrap 3

15 Goblet Squat

40m Shuttle- 10m Turnarounds

5 Burpees

 

Partial Gym

Amrap 1

15 American Odd object Swings)

40m Shuttle- 10m Turnarounds

5 Burpees

Amrap 2

15 KB/ Odd object push Press

40m Shuttle -10m Turnarounds

5 Burpees

Amrap 3

15 Goblet Squat

40m Shuttle -10m Turnarounds

5 Burpees

 

No Gym

Amrap 1

Banded Pull Through/Backpack Swing

40m Shuttle- 10m Turnarounds

5 Burpees

Amrap 2

15 Band Press/arm or Back Pack Press

40m Shuttle- 10m Turnarounds

5 Burpees

Amrap 3

15 Goblet Squat Anything or 20 Air Squats

40m Shuttle- 10m Turnarounds

5 Burpees

 

Recovery:

5mins Easy of Cardio

Conversational Pace

 

Meeting IDs:

6:00am

CrossFit Indestri

362-737-766

 

7:30am 

CrossFit Kids w/ Steph & Jen

234-044-602

 

10:00am

CrossFit WatchTower

302-062-789

 

1:30pm

Neuse River CrossFit

737-199-051

 

3:30pm

Mobility Class w/ Shannon

293-018-210

 

4:30pm

CrossFit WatchTower

445-556-563