Wednesday WOD – Too Tough To Kill!

23 Sep
0

CrossFit WOD

A) Mobility

Hip Capsule External Rotation - 2 mins each side

Couch Stretch - 2 mins each side

B) Warm Up

Banded Good Mornings x 30

Alternating Reverse Lunges x 20

Banded Walks x 20 steps each side

1-leg Glute Raises x 15 each side (do double if cannot perform 1 leg)

C) Strength (15 minutes max)

Take 5 minutes to build to heavy deadlift then....

Deadlift (every 90 seconds)

*Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 1 rep @ 95+%

D) WOD

30 Minute time cap

TEN rounds for time of: 20/15 Unbroken Wall Ball Shots (9/7kg) 10 Toes to Bar 10 Burpee Box Jump-Overs (24″/20″)

This is the same combination and rep scheme as you performed two weeks ago. Let’s see how quickly you can get through without the forced rest periods.

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

Two sets of:

Run 400 Meters @ your old 1600 meter PR pace (rest 60 secs between sets)

Rest 2 minutes

and then…

For time:

Run 1600 Meters

Today’s your day to set a new 1600 meter PR.

and then....

Two more sets of:

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

Rest 2 minutes between each 1600 meter run

HIIT WOD

A) Warm Up

Banded Good Mornings x 30

Alternating Reverse Lunges x 20

Banded Walks x 20 steps each side

1-leg Glute Raises x 15 each side (do double if cannot perform 1 leg)

B) WOD

27.5 Minute time cap

TEN rounds for time of:

20/15 Unbroken Wall Ball Shots (9/7kg)

10 Toes to Bar

10 Burpee Box Jump-Overs (24″/20″)

This is the same combination and rep scheme as you performed two weeks ago. Let’s see how quickly you can get through without the forced rest periods. 

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