WOD 210727 - TUESDAY
- CrossFit Latte Stone
- Jul 25, 2021
- 1 min read
Updated: Jul 26, 2021
WARM UP
Coach Stretch
Chest / Shoulders
3 RDS
10s Supinated grip Dead Hang
5 Yoga Push Up
6 Alt. Dead Bugs + 5 Hollow Rocks
5 Glute Bridge
20s Bike/Row
Skill / Strength
Body Weight Focus
4 SETS
8 Supinated grip Body Row
Superset:
5 Strict Ring Dips
WOD
TABATA INTERVALS
on a Running Clock, complete 4 TABATA intervals of:
(Rest 1:00 min after each 4 minute TABATA interval)
A: 4 Mins Bike Cals
(min 0-4)
:20s work / :10s Rest
REST 1 MIN (min 4-5)
B: 4 Mins V-Up + Tuck-Up
(min 5-9)
:20s work / :10s Rest
REST 1 MIN (min 9-10)
C: 4 Mins Row Cals
(min 10-14)
:20s work / :10s Rest
REST 1 MIN (min 14-15)
D: 4 Mins Hand Release Push Ups
(min 15-19)
:20s work / :10s Rest
score is reps per movement
ex: 60/50/70/80 (A/B/C/D)
(1 cal = 1 rep)
Divide larger classes in half to accommodate for Bikes / Row Machines.
Half the class will start with A/B first and the other half will start with C/D.
Post WOD Accessory
100m Plate Pinch Carry, 25/15#
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