Thursday's WODs!

February 13, 2020

Here are your Thursday WODs! Make sure you say HAPPY BIRTHDAY to our baby Nala! She turns 5 tomorrow!! <3 🐹 <3 🐹

 

Thursday Feb. 13, 2020

 

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

 

Warm-up:

 

Move blood for 2 minutes then...

 

2 ROUNDS

10 lunges (forward)

10 gentle knee rotations (https://www.youtube.com/watch?v=MXe0DS51MY8)

10 lunges (backward)

10 gentle knee rotations

5 Single leg RDLs per leg (bodyweight)

5 russian baby makers

5 groiners/leg (https://www.youtube.com/watch?v=ZIbpWbE24kM)

 

Strength: Back Squat 6x2

 

#1: 2 reps @ 70%

#2: 2 reps @ 80%

#3: 2 reps @ 85%

#4: 2 reps @ 90%

#5: 2 reps @ 95%

#6: 2 reps @ 95%

 

WOD:

5 Rounds:

In 2 mins perform:

20 Box Jumps

15 Deadlifts @ 50% of 1RM

AMRAP of the following in the remaining time. Rest 1 minute after each round

Round 1: AMRAP Pistols

Round 2: AMRAP Wall Balls

Round 3: AMRAP Calories

Round 4: AMRAP OH MB Lunges (R/L = 1)

Round 5: AMRAP Burpees

 

 

Endurance WOD:

 

5 x 5-minute rounds of:

 

50-40-30-20-10:

Box Jumps 20/24

 

10-20-30-40-50:

Marching Lunges

 

200m Run

 

Max Calories in remaining time

 

Score = total calories

 

So, round 1 will be:

50 Box Jumps

10 Marching Lunges

200m Run

Max calories

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

Pre-WOD:

Hip Mobility Drills (1 minute each side)

1. Posterior Hip Stretch: youtube.com/watch?v=wtSq_p9zAHY

2. Figure 4 Posterior Hip Stretch: youtu.be/6n5uIeVK1nw

3. Loaded Soleus Stretch: youtube.com/watch?v=6ULPALJGzcw

 

WOD:

30-20-10:

Wall Balls 14/20

KB SDLHP 35/53

DB Renegade Row w/ Push-up (push-up + row R = 1, push-up + row L = 2…etc)

KB Goblet Squats 35/53

Calories

 

 

 

 

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