THURSDAY WOD February 7, 2019

6
Feb

THURSDAY WOD February 7, 2019

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

CrossFit WOD
FITNESS

A.
Four sets of:
Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time:
40 Wall Ball Shots
30 Mountain Climbers
30 Wall Ball Shots
20 Mountain Climbers
20 Wall Ball Shots
10 Mountain Climbers

BootCamp WOD
INTENSITY

5 Rounds: (35:00 MIN CAP)
10 DB Bear Crawls (10 Total Steps)(5/Arm)
20 DB Renegade Rows (10/Arm)
30 Air Squats
400/350m Ski-Erg or Row
*After Each Round Complete 25 Sit-Ups 
DBs @ 35/25#, 50/35#

1 Response

  1. CF580

    2/7 WOD TIPS:

    Warmup:

    We’re going to warmup with some carries today to get the core warmed up.

    Suitcase carry x 50m, down with one arm/back with the other
    Single arm front rack carry x 50m, down with one arm/back with the other
    Single arm OH carry x 50m, down with one arm/back with the other
    Double KB front rack carry x 50m

    Then, 2 sets:

    Standing split squat at 30X1 x 8 per side
    Ring row (or strict pullup) x 5-8
    Hanging hollow hold x :20-30

    Part A:

    Pick your poison here! You can go with a barbell, double KB or DB. The racked position will be taxing on the midline so we did a ton of stuff in the warmup to make sure the deep abdominals and obliques are ready to work.

    Choose a weight/loading that allows you to get 16-20 reps with a medium degree of difficulty by the 3rd and 4th rounds.

    Super-setting that with strict weighted pullups. Adding weight can be as light as putting a 2.5# change plate between your feet or even just the weight of a belt. Focus on fighting the urge to arch the back excessively as you pull – stay hollow as much as possible.

    Part B:

    Chipper-style couplet, just wall balls and pullups. Simple, but looks very effective. The sets are fairly manageable – I’d try and go 1-2 sets only on wall balls. Some athletes will be able to go unbroken on the pullups. Your goal would be to minimize the rest between sets on the pullups. If you drop down, try and reset for just one second and then right back on the bar.