Wednesday WOD

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Night 1 with Laura Kelly, Pilates for CrossFitting Fools! We need you we love you!!

 

 

 

 

 

 

 

 

 

 

Today’s Open Gym Hours
Sugar House 11:30-12:30pm
Downtown 4-6pm
Holladay 6-7:30pm

 

Pre WOD
Tabata 8 Rounds of :20 seconds work :10 rest
Alternate between the two movements:
Sit Ups
Mountain Climbers
The goal on this set is to move as fast as you can on each set.  Score is highest round of sit ups.

WOD
20:00 Amrap
10 Burpee
10 American Swing 24/16kg
10 Snatch ( 5 each side)
10m Bear Crawl
10 TGU (5 each side)

Post WOD
2:00 Plank Hold break as needed.
Stretch/Roll out

WOD-Holladay Gym

20:00 Amrap

5 Bulgarian Bag Clean and Squat
5 Snatch
1 Sled Push Push (Down and back 0n turf) **If you have to wait for a sled, complete jumping jacks until one opens up for you.
5 Burpee
5 Push Up

Post WOD
Battle Rope Practice by your coach
Complete :30 All out on a learned movement from your coach.
Stretch/Roll Out

9;30 WOD and Daycare WOD at Holladay Gym

Challenge: 5-7min Agility Course
WOD:3 Wods, rest 2min btw each.
21-15-9
Double Unders
Bulgarian Bag Squat Cleans 17/12kg
12-9-6
Plate Headcutters 45/25#
Walking Lunges w/ Plate OH
Burpee Plate Jumps
9-6-3
Toes2Bar
Pull-Ups
Push-Ups

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