Wednesday (2020APR08) – Quarantine WOD

Happy Birthday, Dorothy!

Warm-up: 5-15mins

Hip mobility

then

Squat Therapy x 4 x 4

Coach dictated Tempo x5-2-5-2

(Focus Positioning Not Depth

1min  Rest Between Sets

to check in with coach

 

Focus:

Front or Back Squat

EMOM 10

6-12 Squats

low rep count high weight

High rep count Low weight

 

WOD: 14mins

14min EMOM

1- 10 Wall Balls + ME Weighted Situps

2- 30 DU + ME Mountain Climbers (Scale 45 SU)

 

Partial Gym

14min EMOM

1- 10 Wall Balls any ball + ME Weighted Situps

2- 30 DU+ ME Mountain Climbers

 

No Gym

14min EMOM

1- 10 Odd Object  Shoulder 2 Shoulder thruster + ME Weighted Situps

2- 20-30 Lat hops + ME Mountain Climbers

 

Seated:

14min EMOM Alt

1- 10 Wall Balls on Ground + ME Situps

2- 20 Plyo Plate Hops + ME Plate Step Ups

 

Recovery:

2 min Squat hold pushing knees out over ankle 1 min per side

 

Class Times & Meeting IDs:

6:00am

CrossFit WatchTower

268-237-820

 

10:00am

CrossFit WatchTower

765-056-634

 

1:30pm 

Neuse River CrossFit

516-881-551

 

3:45pm CrossFit Kids

Steph & Jen

523-482-055

 

3:30 Mobility

Shannon Ogar

914-772-373

 

4:30 

CrossFit Indestri

133-733-084