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WOD

CrossFit – Tue, Mar 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. Row x 500m at an easy to moderate pace Two sets of: Dumbbell Suitcase Carry x 50ft per arm Dumbbell

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CrossFit – Mon, Mar 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. Two sets of: 
 Row x 250 meters Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps

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CrossFit – Sun, Mar 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. 200 Meter Jog Tableturns x 3 rotations per side 200 Meter Jog Single Arm Hang from Pull-Up Bar x 15

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CrossFit – Sat, Mar 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: Assault Bike x 90 seconds at moderate pace Supinated-Grip Hang on Pull-up Bar x 30 seconds Dumbbell

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CrossFit – Fri, Mar 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. Squat Activation: Two rounds of: 10 Banded Good Mornings 10 Single Leg Hip Bridges (each side) 10 Monster Walk Steps

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CrossFit – Thu, Mar 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: 
 Single Unders x 30 reps Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10

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CrossFit – Wed, Mar 13

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 x 3 minutes, nasal breathing only One to two sets of: “Weight Plate Squat Warm-up” Heels-elevated T-Spine Rotations

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CrossFit – Tue, Mar 12

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 at an easy to moderate pace Two sets of: Dumbbell Suitcase Carry x 50ft per arm Dumbbell

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CrossFit – Mon, Mar 11

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 250 meters Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps

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CrossFit – Sun, Mar 10

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. Over the course of 5-7 minutes, move through the following band assisted drills: Pec Stretch Lat Stretch Tricep Stretch Two

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