Wednesday, March 23 WOD

If you didn’t do Monday’s WOD, then follow the #1s.  If you did, then follow the #2s

Buy-In:

#1) 3 minute Double Under Practice

#2) Turkish get-up,  5L/5R (focus on technique).  Make these slow and pretty – not too heavy. Alternate sides (one left, one right) and make sure you hit each transition point solid and stable before moving on to the next step.

WOD:

#1)   “CrossFit Total”

  • Back Squat 1 rep
  • Shoulder Press 1 rep
  • Dead Lift 1 rep
#2)  “Weaver
Four rounds for time of:
  • 10 L-pull-ups
  • 15 Push-ups
  • 15 Chest to bar Pull-ups
  • 15 Push-ups
  • 20 Pull-ups
  • 15 Push-ups

Cash-Out:

#1) Burbpee Tabata

#2) Cool Down and Stretch

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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Turn-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

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