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Everyday Warrior week 2 WOD

28
Sep

Everyday Warrior week 2 WOD

CrossFit Stumptown – CrossFit

Therapydia squat prep (No Measure)

25 cals on bike or 15 on rower

50 ft Inchworm

50 ft Lunge and twist stretch

50 ft Lateral lunge stretch

50 ft Prisoner squat with pause

PVC pipe shoulder ER stretch 30 sec each

10 Wall facing PVC pipe OH squat

60 second FLR hold

30-60 second handstand practice

5 Deep squat progression

Fight (AMRAP – Reps)

Prior to 4:00, complete:

3 Rounds of:

10 Thrusters 75/45lb

20 Double Unders

Prior to 8:00, complete:

3 Rounds of:

8 Thrusters 95/65lb

25 Double Unders

Prior to 12:00, complete:

3 Rounds of:

6 Thrusters 115/85

30 Double Unders

Prior to 16:00, complete:

3 Rounds of:

4 Thrusters 135/95lb

35 Double Unders

Prior to 20:00, complete:

3 Rounds of:

2 Thrusters 155/105lb

40 Double Unders

R

Male – 75,95,115,135,155

Female – 45,65,85,95,105

Scaled:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

***Singles instead of Double Unders

Masters 55+:

Male – 45,65,85,95,105

Female – 35,45,65,75,85

Masters 55+ Scaled:

Male – 45,55,65,75,85

Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)

***Singles instead of Double Unders

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