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WOD

CrossFit – Thu, May 23

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Row x 90 seconds Broad Jump x 3 reps Three sets of: “Plate Clean Warm-Up” Kang Squat

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CrossFit – Wed, May 22

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Hang x 30 seconds Prone Plank x 30 seconds Wall Ball Halo x 5 reps per direction

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CrossFit – Tue, May 21

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Three sets of: 60 Seconds Bike, Row, or Jog 100-foot Single Arm Overhead Carry (each arm) 30-45 second *Hold* Set

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CrossFit – Mon, May 20

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Farmer’s Carry x 100ft Run x 200m Two sets of: Kettlebell Push Press x 5 reps each

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CrossFit – Sun, May 19

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Three sets of: 50 Foot Suitcase Carry (each side) 50 Foot Single Arm Overhead Carry (each side) 20 Plank Position

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CrossFit – Sat, May 18

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. “Assault Bike Gears Warm-up” Assault Bike x 60 seconds nasal breathing only @70-75% effort Assault Bike x 60 seconds, inhale

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CrossFit – Fri, May 17

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Row x 3-5 minutes at an easy to moderate pace Dumbbell Farmer’s Carry x 100ft Bodyweight Box Step Up x

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CrossFit – Thu, May 16

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Palloff Hold x 20 seconds per side Glute Bridge Walkout x 5 reps Increasing pace as you

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CrossFit – Wed, May 15

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Run x 400m, nasal breathing only Prone Plank x 30 seconds Hollow Hold x 30 seconds Air Squat x 30

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CrossFit – Tue, May 14

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Medball Pec Walk x 30 seconds Chest to Wall Handstand Hold x 30 seconds Alternating Cossack Squats

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