WOD WEDNESDAY 9/23/20 | CrossFit 791 Cashmere

WOD WEDNESDAY 9/23/20 | CrossFit 791 Cashmere

September 22, 2020

Wednesday September 23


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

10 Pause Glute Bridges

10 Airplanes

10 SA SL RDL on each leg

15 RKBS

Shoulder/Hip Prehab


5-15 (Metcon)

Every 3 minutes for 9 minutes:

Row 500/450m


(@Home- 400m Run every 3 minutes (aiming you be faster each time) )


15-20 (Rest)


20-35 (Strength)

7 minutes to establish a heavy single DL 

Then…

E2MOM for 8 minutes:

Set 1:

5 reps @80% of today’s HS

Set 2:

8 reps @70% of today’s HS

Set 3:

12 reps @60% of today’s HS

Set 4:

Max UB reps @50% of today’s HS


(@Home- 1) Accumulate 60 SA Single Leg DL (30 on each leg) 2) For time: 75 KB DL)


35-45 (Cleaning & Cooldown)

1 minute each side of:

Single Leg Forward Fold

Star Pose

Pigeon