That Friday WOD Feelin

Jul 2nd, 2021

Category: Uncategorized

That Friday WOD Feelin

Coach Andrea!

Primarily Indoors 

Holiday Schedule
Today
– Normal Schedule
Sat July 3rd – 7, 8 & 9am
Sunday July 4th – Happy Independence Day!  9 & 10am, No CTX Go America!
Monday July 5th 9, 10 & 11am

Warm-Up
1:00 Stations
-Ski Erg
-Lateral Up/Overs
-DB Alternating Muscle Snatch
-Box Touch Downs*

:30 Rest
Repeat with :30 Station

*Switch Halfway Through

Midline
½ Tabata*
Hollow Rocks
*During the 10s “rest” hold a Superman

-Then-

½ Tabata*
Single Leg V-ups*
*During the “rest” hold a Superman

*ADV- Regular V-Ups

WOD
4 Rounds Each*

20s On|10s off
*Complete 4 rounds at one station, then rest 30 seconds and rotate to the next station.

  1. DB Snatches 50|35
  2. Box Jumps
  3. Sit-ups
  4. Lunge with Lockout 50|35*
  5. Ski Erg

* Switch arms each interval

Rest 2 Minutes

  1. Dumbbell SA Devils Press 50|35
  2. Weighted Step-Up 50|35
  3. Weighted Sit-up 50|35
  4. Lunge with Lockout
  5. Ski Erg

Level 2- 40|25
Level 1- 30|15
ADV – 70|50

Extra Work
30-20-10
GHD
T2B
Ring Dip