Dave gets ‘set’ by bracing and mentally preparing himself before the squat
ARTICLES
+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag
CrossFit WOD (and ) for Tuesday 6/19
establish a back squat max in 20 minutes, then
“KAREN”
150 wall ball, 20/14lbs to 10/9′, for time
Post maxes and times to whiteboard!
HIIT WOD – 12pm
3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts
– then –
10-to-1
ball slams
jumping jacks
– then –
1-to-10
situps
pushups
HIIT WOD – 5:30pm
(A) agility ladders
(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)
(C) 4 rounds of :45 wall sit, :15 rests
(D) ABmaggedon
(E) STRETCH!
FOUNDATIONS 7 WOD
It’s also “KAREN”! (see video above!)
