Crossfit Charlotte-Blog

Oct
14
Saturday 161015 WOD
By Patricio Manayan

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Here she is coach! Aaria Mohiuddin. Born on Tues, Oct 11 @ 5:54 AM. 7 lbs 12 oz, 19.5 inches. Mom and baby are healthy. Congrats to Abe and Khalidah !

Warm-up

get the body moving

WOD

With a partner, Tabata smash of:

Row for calories
pushups
One partner rows the other does push ups. Switch every round for 8 rounds. 8 minutes total time.
Immediately go to AMRAP muscle ups or wall walks.

WOD

4 minute AMRAP muscle-ups
Wall walks for modification

WOD

3 Rounds for time:

100 Air Squats
50 GHD Sit Ups
50 Hip Extensions
During air squats partner must be holding deadlift bar, 185/125 lbs
GHD sit-ups partner must be holding bar over head, 135/95 lbs
Hip extension partner must be hanging onto pull-up bar, 35/20 lbs. DB

WOD

5 minute AMRAP

80 yard shuttle, 10-20-10 yard interval


hours

Monday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Tuesday

-

5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

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7:00AM - 8:00AM

-

9:00AM - 8:00PM

Thursday

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5:30AM - 6:30AM

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9:00AM - 7:30PM

Friday

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5:30AM - 6:30AM

-

9:00AM - 7:00PM

Saturday

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7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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