W.O.D. Thursday 2/9/18
Strength – 16 minutes
Using this rep scheme find a heavy 1 rep back squat for the day!
7 – 5 – 3 – 2 – 2 – 1 – 1
Conditioning WOD – 20 min cap
For time…
20 – 16 – 14 – 10 – 6 – 2 reps of…
Ring Pushups
KB Swings 70/55
Immediately into 30 Calorie Bike
*RX ring pushups means rings close to ground as possible and body as parallel to ground as possible
*Scale ring pushups by walking up the rings for an inclined body. If must scale further, you may do hand release pushups
Post 2 scores. Greatest back squat weight achieved and time of WOD!
CFR ENDURANCE WOD – 35 MIN CAP
*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.
*Coaches – start endurance WOD athletes when the back squat begins with the daily
For time…
Buy In: 50 calorie bike
then…
20 – 16 – 14 – 10 – 6 – 2 reps of…
Ring Pushups
KB Swings 55/35
Back Squats 95/65 (from the ground)
*10 Calorie Row after each round