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