CrossFit 15 Nord WOD for Jan 20, 2020 http://crossfit15nord.com/index.asp?pageid=1&startdate=20200120 Daily Workout for Jan 20, 2020 en-us Mon, 20 Jan 2020 00:00:00 MST Mon, 20 Jan 2020 02:37:17 MST CrossFit 15 Nord WOD for Jan 20, 2020 http://crossfit15nord.com/index.asp?pageid=1&startdate=20200120 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfit15nord.com/images/htg_logo_rss.gif 39 31 Lundi 20 janvier Mon, Jan 20, 2020 http://crossfit15nord.com/index.asp?pageid=1&startdate=20200120 http://crossfit15nord.com/index.asp?pageid=1&startdate=20200120 Mon, 20 Jan 2020 00:00:00 MST Warmup:<br />8 Minutes For Quality:<br />10 Wall Squats<br />45s. row or bike<br />15 russian twists<br />10 backsquats with empty barbell<br />10 reverse fly<br /><br />WOD:<br />1) Primer:<br /><br />3 Sets Not For Time:<br />12 Band Resisted Dead Bugs (6/Side)<br />10 Tempo Dumbbell Squats (5/Side)<br />8 Pausing Frog Bridges<br /><br />2) Back Squat Waves<br />Set 1: 4 Reps @ 86%<br />Set 2: 3 Reps @ 92%<br />Set 3: 1 Reps @ 98%<br /><br />3 Minutes Rest<br /><br />Set 4: 4 Reps @ 92%<br />Set 5: 3 Reps @ 98%<br />Set 6: 2 Reps @ 104%<br /><br />3 Minutes Rest<br /><br />Set 7: 4 Reps @ 98%<br />Set 8: 3 Reps @ 104%<br />Set 9: 2 Reps @ 110%