WODs for the Week of Oct. 14th

WOD #1

Warm up:

  • 20 Air Squats
  • 20 Jumping Jacks
  • 10 Burpees

Stretch

  • Samson Stretch

WOD:

Post Time:  Scale reps as needed

  • 50 Push-ups
  • 50 Sit Ups
  • 50 Push-Ups (yes more push-ups)
  • 50 Walking Lounges

After-party

  • Mobility

WOD#2

Warm Up:

  • 25 Air Squats
  • 10 Burpees

WOD: #2

  • 5k Run for time:  (Scale as needed)
  • Scales: Run 2 miles or Run 1 mile
  • Run / Walking is ok.  Just finish.
  • Preferably run outdoors, use a phone app or map to plan your distance and go.

WOD #3:

 Warm up

  • 10- Inch Worms
  • 20- Jumping Jacks
  • 30 – Air Squats
  • 20 – Push Ups
  • 10 – Sit-ups

WOD #3

From CrossFit.Com Oct. 13th

http://www.crossfit.com/mt-archive2/008998.html

Use Dumb bells if you can’t get into the gym.

Choose a load about 70-80% of your 1rep max

Resting 60 seconds between sets: 


Bench press 2-2-2-2-2-2-2-2-2-2

Record Weight lifted.  Use same weight for all sets.

After Party

  • Run 800M
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