Thursday, April 2, 2020

WOD 4-3-20

2 x 6:00 AMRAP-
200 m run (ish)
12 WB sit-ups
8 broad jumps
1:00 rest btw

*For the sit-ups, reach the WB behind you and finish with it
 in front of your body at your feet. (Full range of motion)
*If you do not have a WB, regular sit-ups are fine!

Wednesday, April 1, 2020

WOD 4-2-20

Tabata- Med Ball CL
1:00 rest- then
3 rds-
5 wall climb (sub inch worm push-ups or 50 plank shoulder tap)
50 ft. bear crawl (with ball push)

*If you didn't get a WB, you can use a KB, DB, or any other small object
with a little bit of weight


Tuesday, March 31, 2020

WOD 4-1-20

EMOM x 18-
1- 10 burpee tuck jumps
2- 15 KBS
3- 45 sec. shuttle run
*pick any distance for the shuttle run-
  use a driveway, hallway, back yard, etc.
  and sprint down and back for 45 sec.


Monday, March 30, 2020

WOD 3-31-20

Deadbug holds- :30 on/:30 off
*rotate and "hover" as you wish
-------------------------------------------------
30-20-10
HRPU
Toe to Wall



Sunday, March 29, 2020

WOD 3-30-20

Split Sq- 4 x 10
-------------------------
6 min AMRAP ladder-
(1s, 2s, 3s, 4s, etc...)
1 KB DL
1 R. KBS
1 HPCL
1 Fsq
1 thruster
1 S2OH
*Complete one rd. w/ R arm, and then a rd. w/ L arm
*Add a rep to each movement every rd.

For movement demo and more details check out Instagram @madcitycrossfit


Thursday, March 26, 2020