WOD Details

WOD - TUESDAY - 5/23/17

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WORKOUT

Tuesday Week
A) Warm-up, 10:00
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold

B) Game, 5:00
PVC Game

C) Conditioning, 30:00
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w. step down (24, 20)
Minute 3: 10/8 Calorie Assault Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: 45s Farmer Carries (70, 53)

Scaling Options:
– Assault Bike: Sub 12/10 Calorie Row or 100 meter run
– Ball Slams: Sub 10 Hollow Rocks

L2: (Double Under Attempts)
L1: (Single Unders x 2)

D) Extra Credit, 5:00
Side Plank: 3 x 20s ea. Rest 30s.

Training Intent:
– Metcon: Endurance/GPP work Zone 2-3 for the entire 30:00 (MHR 65-75%). Transitions times should allow athletes to keep heart-rate consistent. Farmer Carries can be done inside just encourage athlets to not drop their KBs for the entire 45s. This type of working should feel similar in effort is an moderately paced 5k Run.

Crossfit Marshfield

835 Plain St,

Marshfield, MA 02050

Phone. 781-536-4992

Email. info@crossfitmarshfield.com