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220824 Wednesday

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220824 Wednesday

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Day 3
WOD 220824
Repeat WOD 210825

Warm-up – Coach’s Choice

A. EMOM 12:00
1) 8 db chest press
2) 10/10 unloaded RFESS
3) 20 alternating golfer’s bends
Rest to 15:00, then B
B. AMRAP 15:00 @ 80-90% effort
15cal/13cal row/ski/bike erg
9 hanging abs
12 heavy Russian kb swings
9 burpees
C. post WOD recovery

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Program Week of 250630
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Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
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Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
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Program Week of 250616

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Program Week of 250609
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Program Week of 250609

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Program Week of 250602
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Program Week of 250602

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Program Week of 250526
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Program Week of 250526

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