Thursday 171207

I. General Warm-Up

2 RNFT:

5 Dead Bug

10 “Figure-4” + Lunge

10 Squat jumps

 

II. Transition and Build Up

Set-up stations, take any warm-up reps necessary.

 

III. Workout Of The Day

Rx:

“Dianna”

AMRAP 7:

12 Box Jump @24/20

12 Thrusters @75/55

7 BF Burpees

 

rest 3:00

 

“Casey”

AMRAP 7:

12 TTB

12 Power Snatch @75/55

7 Cal Bike

 

Scale 1:

“Dianna”

AMRAP 7:

12 Box Jump @24/20

12 Thrusters @75/55

7 BF Burpees

 

rest 3:00

 

“Casey”

AMRAP 7:

12 TTB or Straight Leg AHAP

12 Power Snatch @75/55

7 Cal Bike

 

Fundamental

“Dianna”

AMRAP 7:

12 Box Jump @24/20

12 Thrusters @55/35 or less

7 BF Burpees

 

rest 3:00

 

“Casey”

AMRAP 7:

12 TTB

12 Power Snatch @55/35 or less

7 Cal Bike

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Combo birthday WOD’s for Casey and Dianna. Tough, high power output AMRAPs with light barbell and tough gymnastics. Push hard and have fun! (Have larger classes split in half and have half start on one and half start on the other to help save space on the bike. There may still be some people waiting, but 7 cals should be relatively fast—it’s not ideal, but the bike is my favorite so I want everyone to enjoy it with me ;))

 

IV. Accessory, Recovery, Community

1) 5 “Perfect Stretch” / side

2) 10 Squatting thoracic rotation/side

Crossfit Enhance