Friday 180119

BRING A FRIEND FRIDAY!!!

Please be early and make sure that your guests have filled out a waiver, and help the coaches in getting them prepared for the WOD! 

 

I. General Warm-Up

Tabata x 6:00 : Rotate each of the following movements for 2:00 at each one (not max effort, just a good way to get a full body warm-up)

Air Squats

Bear Crawl

Rowing

*if need be to spread out rowers have some athletes start at different stations and rotate through

 

II. Transition and Build Up

Gradually build weights/movements to working weight and take warm-up reps as needed

 

III. Workout Of The Day

With a partner:

AMRAP 20:

16/12 Cal Row

16 Medicine Ball Cleans @20/14; 16/10; 12/6

16 Abmat Sit-ups

*alternating full rounds

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

Shoot for fast rounds. Make your partner mad that they’re not getting enough rest. 

 

IV. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

 

V. Supplemental Work

Friday: Strength

A.             Deadlift- 4x4 @ 5-10lbs heavier than last week

B.             SA Overhead Walking Lunge- 3x 10-12 Steps/arm (moderate weight)

Crossfit Enhance