Thursday march 26 2020

Home WOD #11

-Warm Up-

1 round

20 shoulder taps 

:30 single unders 

10 up downs 

:30 calf stretch each side 


1 round

4/4 DB push press 

:30 single – single – double (practice)

10 jump squats

15 plate hops

:30 calf stretch each side 


15 minute cap

10 RNDs for time 

8 DB push jerk*

40 double unders 

*alt arms every round

*Example : 

RND1 : 8DB push jerk (left)/40 doubles

RND2 :8DB push jerk (right)/40 doubles

In the workout you will perform 40 reps on (Left) and 40 reps on the (right) 

Push press Reps should be unbroken each round, consider dropping the reps to 6 or 4 to maintain unbroken sets

We can scale the doubles to penguin taps / plate hops / or x2 singles 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]