WOD | WEDNESDAY 8/19/20 | CrossFit 791 Cashmere

WOD | WEDNESDAY 8/19/20 | CrossFit 791 Cashmere

August 18, 2020

Wednesday August 19


0-5 (Warm-up)

2 minute Row/AD/400m Run

10 Pause Glute Bridges

10 KB DL

10 AKBS 

10 WB Lunges

Shoulder/Hip Prehab


5-15 (Metcon)

10 minute Amrap

400m Run

20 AKBS 53/35

10 WB Lunges 20/14


(@Home- If you don’t have a KB; Substitute 20 DB Snatches for AKBS and Substitute 10 SA Lunges (Lunge and Thruster) for WB Lunges)


15-20 (Rest)


20-35 (Strength)

10 minutes to complete 3 sets of 10

Back Rack Lunges (heavier than last week)


Then…

with the same weight you did for the lunges 

For time:

50 DL 

*3 minute cap*


(@Home- Complete 3 sets of 15 Weighted Bulgarian Split Squats on each leg and then complete 60 DL for time)


35-45 (Cleaning + Cooldown)

1 min each side of:

Pigeon 

Lying Glute Medius Stretch

Single Leg Forward Fold with QLT