WOD Lots of mobility and recovery work (pick one or two mobility wods focusing on your really tight spots) Then: 3000 meter Row Endurance WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 SC:1x8min, Rest 3min, 1x3min,Rest 2min, 2x1min Rest 1min between intervals, 3x3osec, Rest 15sec between intervals…
WOD Bench Press 5-5-5 Then: 100 Burpees for time Endurance WOD Off…
WOD “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps Endurance WOD Choose ONE of the following sports Swim: 400m TT Bike: 8 mile TT Run: 1.5 mile TT C2: 2k TT TT – means Time Trial – so its ...…
WOD Back Squat 3×5, These are to be done as “Sets across”, however, on the last set, go for as many reps as possible. For the squat, focus on technique today, namely, “finding your groove”. For example, finding your ideal foot placement, bar placement, tempo, etc. The fundamental aspects of the squat do not change, ...…
Running Clinic from 11-1, after the WOD. Free for members, $15 for non-members. It’s gonna be a ton of fun. WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions ...…
WOD Deadlift, 1 Rep Max Then: 4 Rounds 15 Power Cleans 95/65 10 Clapping Pushups Endurance WOD Off – Running Clinic at CrossFit DuPage tomorrow from 11:00-1:00. Free to members, $15 for guests.…
WOD Skill Training: The Muscle-up We will spend a good chunk of time working on mobility/recovery, then on developing our muscle-up. Then: 30 Muscle-ups for time (EVERYONE will do some variation of a muscle-up) Secondary Muscle-up challenge: How many times can you say “muscle-up” in normal conversation today? Endurance WOD Choose ONE of the Following ...…