Thursdays WODs! Welcome to February...

February 1, 2018

Decisions decisions...welcome to February! Here are your Thursday WODs...

 

Thursday Feb. 1, 2018

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Strength:

Every 90s for 9 min(6 sets)

1 Clean and Jerk

(start at 70%. If you feel good, build)

 

WOD:

 

5 RFT:

1 Rope Climb

10 Hang Power Cleans 95/135

15 Kettlebell swings 53/70

20 Mountain Climbers

 

 

Endurance WOD (6am)

 

8 RFT:

8 SL Burpee Step ups* (20 inch box)

16 Jumping alternating lunges

24 Over-the-rail hops

16 Calorie Row

8 40-foot suicides

 

*For the single leg burpee step-ups you will start standing on the right leg. You will go down into your burpee keeping the left foot OFF the ground. You will jump up with the right foot only and step onto the box with your left foot. Step or jump down from the box however you see fit! Then repeat on the opposite leg. New inventions every week! You’re welcome 😊

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

Kip swing review

 

WOD:

 

Mainsite fun!

For time:

30 overhead walking lunges 25/45

30 K2E

30 Ab-mat sit-ups

30-cal. row

30 Ab-mat sit-ups

30 K2E

30 overhead walking lunges 25/45

 

Scaling:

This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

 

 

 

 

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