WOD – Page 2 – CrossFit Rancho Cucamonga
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WOD

12
Aug

Tuesday 8-13-19

WOD Strength/Skill ON a 10:00 RUNNING CLOCK… Muscle-Up Skill Development Beginner – Transition Drills Intermediate – High Ring Drills Advanced – Mult. Reps or Strict Work Workout AMRAP x 16...
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11
Aug

Monday 8-12-19

WOD Strength/Skill 1-1-1-1-1 STRENGTH Back Squat -Rest at Least 2:00 b/t Sets- *Week 7 of Squat Cycle. Start heavy and build toward new 1RM. Workout FOR TIME 30-20-10 Kettlebell Swing...
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9
Aug

Saturday 8-10-19

8AM Bootcamp 9AM Crossfit WOD Workout 2 ROUNDS FOR TIME 800m Med Ball Run (20/14)|(14/10)* 50/40 Cal Row 25 Box Jumps (30/24) -30:00 Time Cap- *MB is recommended but weighted...
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8
Aug

Friday 8-9-19

WOD Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight Workout...
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7
Aug

Thursday 8-8-19

WOD Workout 4 SETS AMRAP x 4 MINUTES 10 Cal Bike 10 Plate G2OH (45/25)|(25/15) -Rest 3:00 b/t Sets- OPTIONAL COOL DOWN FOR RECOVERY 400m Slow Walk Focusing on Calm...
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6
Aug

Wednesday 8-7-19

WOD Strength/Skill EXTENDED WARM-UP & SKILL EMOM x 6 MINUTES MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light) MIN 2 – 100m Jog Then… ON A 6:00 RUNNING CLOCK…...
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