Thursday's WODs!

January 9, 2020

Here are your Thursday WODs! If you are sore, remember we have 3 different WODs to choose from to come to whatever class fits your needs! Active recovery is the cure for DOMS! But if you need a rest day, take it. We have chipper Friday to follow...

 

Thursday Jan. 9, 2020

 

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

 

Warm-up:

 

30 second Spider man stretch / side

5 Good Mornings

5 Back Squats

5 Elbow Rotations/ arm

 

30 second samson stretch / leg

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

 

30 second Downdog to updog

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

 

Strength: CLEAN COMPLEX: 1 clean pull, 1 power clean, 1 squat clean

40%-1

50%-1

60%-1

70%-1

75%-1

75%-1

 

Record 75%

 

WOD:

 

3 RFT:

10 Ring Dip Leg Lifts

15 KB Swings

200m Run

 

 

Endurance WOD:

 

Warm-up:

30 second Spider man stretch / side

With PVC:

5 Good Mornings

5 Back Squats

5 Elbow Rotations/ arm

 

30 second samson stretch / leg

With DBs:

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

 

30 second Downdog to updog

5 Kip Swings

5 Hanging Leg Raises

5 Jumping Pull-ups

 

HERO EWOD:

 

“Hopkins”

 

3 RFT:

61 calorie Row

41 Kettlebell Swings 35/53

25 Push-Ups

68 Air Squats

9 Strict Pull-Ups

 

Cash-Out:

400 meter Weighted object Run (35/45 lb)

*45 minute CAP*

 

This “Hopkins” Hero WOD was created by the SWAT Members of the Illinois State Police for their Teammate Trooper Nicholas Hopkins, who was shot and killed while serving a warrant in St. Louis on August 23, 2019.

 

The morning of August 23, 2019, at approximately 5:26 a.m., Trooper Nicholas Hopkins, #6141 and other ISP Troopers were executing a search warrant at a residence in the 1400 block of North 42nd Street in East Saint Louis. There was an exchange of gunfire at the residence, and Trooper Hopkins was struck. Trooper Hopkins was transported to a local area hospital with life threatening injuries. At approximately 6:10 P.M., Trooper Hopkins succumbed to his injuries.

 

The rep scheme signifies:

- 3 rounds for his 3 children

- 61 calorie and 41 kettlebell swings for his Star #6141

- 9 pull-ups for 9 immediate SWAT members

- 400 meter run for his wife, Whitney

 

 

 

Unloaded (6:30pm)

 

Warm-up:

See EWOD

 

WOD:

 

Three 10-minute AMRAPs in 30 minutes

 

AMRAP from 0:00 to 10:00:

10 Box Jumps 20/24

10 Burpees

10 T2B

 

AMRAP from 10:00 to 20:00:

2 Rope Climbs

20 Air Squats

30 DUBs

 

AMRAP from 20:00 to 30:00:

200 meter Run

5 Atomic Sit-ups 25/35

10 OH Lunges 25/35

 

 

 

 

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