Wednesday WOD – Naughty Girls

30 Sep
0

CrossFit WOD

A) Mobility

Front Rack Band - 2 Mins

Hip capsule External Rotation (femur to floor) - 2 mins each side

B) Warm Up

Bear Crawl x 25m

Banded Good Mornings x 30

Bear Crawl x 25m

1-leg Glute Raises x 15 each side

Bear Crawl x 25m

Wall Balls x 10

Bear Crawl x 25m

C) Power

Every 90 seconds, for 15 minutes (10 sets):

Level 1 - High Hang Power Clean and Press/Jerk @ 70-80%

Level 2 - Power Clean & Jerk x 3 reps @ 70-80%

Choose load based on feel.

D) WOD

20 Minute Time Cap to complete both workouts

"Diane"

21-15-9 reps for time of:

Deadlifts (105/70kg)

Handstand Push Ups (sub - Push Ups or Decline Push Ups using box)

Straight into....

"Karen"

For time

150 Wall Balls

E) Core

2-3 Rounds of:

Hollow Hold x 60 secs

Superman Hold x 60 secs

F) Power Hour - Running Club 6pm @ Le Frigate

5-10 Mins to Warm Up followed by some dynamic stretching

Then

Four sets of:

Run 2000 Meters @ 85% of your 1600 meter PR pace

Rest 2 minutes between sets

HIIT WOD

A) Warm Up

Bear Crawl x 25m

Banded Good Mornings x 30

Bear Crawl x 25m

1-leg Glute Raises x 15 each side

Bear Crawl x 25m

Wall Balls x 10

Bear Crawl x 25m

B) WOD

20 Minute Time Cap to complete both workouts

"Diane"

21-15-9 reps for time of:

Deadlifts (105/70kg)

Handstand Push Ups (sub - Push Ups or Decline Push Ups using box)

Straight into....

"Karen"

For time

150 Wall Balls

C) Core

2-3 Rounds of:

Hollow Hold x 60 secs

Superman Hold x 60 secs

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