NEWS

WED WOD Recording: Blueberry
WED Core + Mobility: Here
100 sit ups for time, rest 2 min
50 sit ups for time, rest 1 min
25 sit ups for time

WOD

“The Pusher”
AMRAP 20
5 Burpees
10 Ring Rows
15 Kettlebell Swings
20 Dumbbell Lunges

Courtesy of Coach Panda

Post Rounds + Reps to Comments.

httpv://www.youtube.com/watch?v=ZS08XL8vw9o

WOD Guidance & Goals:
Find a moderately uncomfortable pace and try to maintain it for 20 minutes! Finish the burpees in :15-:25 and catch your breath on the ring rows. If you don’t have rings (or haven’t rigged up a sheet in a door jam) do 10 bent over rows with your db/kb or bb. Go unbroken on your swings as long as possible. For the lunges (scale: db/kb squats), use 1 db/kb held in the rack position. Alternate legs accumulating 20 total reps (10/side). Target 8 rounds. Suggested weights for dumbbell 50/35 and kettlebell 53/35. 

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Here’s an at-home pulling station hack, courtesy of Seminar Staff Trainer and owner of MPH CrossFit, Melody-Sara Feldman (CF-L4). ⁣⁣ ⁣ ⚠️SAFETY TIP⚠️Make sure to test that knot and the door before trusting your set up with your full weight!⁣⁣ ⁣ ▪️Fold your bed sheet widthwise until it is very narrow.⁣⁣ ▪️Tie a knot in both ends.⁣⁣ ▪️Put one end over a door, making sure that: 1) the knot is completely on the other side of the door, 2) the sheet is as flat as possible across the top of the door, and 3) you have this set up so that you can pull in the direction that CLOSES the door.⁣ ▪️Shut the door and lock it, if possible.⁣⁣ ▪️On the pulling side, undo the knot you have tied and open up the bedsheet a few folds, so it is about as wide as your shoulders. ⁣⁣ ▪️Gripping the bedsheet on either side, walk your feet forward to get into the body row position, and you are ready! 👉 Remember, the farther you walk your feet out away from you, the more challenging this is. 👉Test your set-up by walking your feet out incrementally. ⁣⁣ ⁣⁣ #CrossFit #CrossFitTraining #Fitness @mmmelodeee⁣⁣

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FUNCTIONAL WARM UP

ROUND 1

20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups

Arm + Leg Swings
Touchdowns + Fig 4s

ROUND 2

10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up

Roll Back to Vs
Windshield Wipers

ROUND 3

Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops

Spidermen
Calf Pedals