Thursday 180802

I. General Warm-up

3:00 Row/Bike Warm-up

 

2 RNFT:

10 Front-Back Hip Swings

10 Kip Swings

:10s Hollow Hold

 

Set-up stations, take warm-up reps as needed

 

II. Workout Of The Day

In teams of 3:

AMRAP 7:

120/100/80 Calorie Assault Bike Buy-In

AMRAP Burpees in Remaining Time

 

Rest 3:00

 

AMRAP 7:

120/100/80 Cal Row Buy-In

AMRAP GHDSU in Remaining Time

 

Rest 3:00

 

AMRAP 7:

1200/1000/800m Run Buy-In

AMRAP Toes-to-Bar/SLAHAP/KAHAP in Remaining Time

 

PERCEIVED INTENSITY – 9/10

 

INTENDED STIMULUS

Tough team WOD. Each 7:00 AMRAP starts with a monostructural buy-in. There are 3 Cal/Distance options on these: Teams may pick which option is appropriate (ie: Rx men should go with 120 Cals, Rx women should go with 100 Cals, Scaled men may choose 100 Cals and Scaled women may choose 80 Cals- it may just depend on the teams overall strength on each implement. The buy-ins should take no longer than 5:00) Alternate so that each athlete can go hard for a relatively short burst to get through it quicker. Split as desired. Following each buy-in, teams of 3 will accumulate as many reps as possible of the bodyweight movement. Have fun with this. If needed, have teams start at different stations and rotate through.

 

III. Accessory, Recovery, and Community

Walk 400m

Pigeon stretch 2:00 each

 

IV. Supplemental Work

Thursday:

Core Conditioning:

3 RNFT:

15-20 GHD Back Extensions w/ 3s pause at top

:30s Glute Bridge Hold

15 Side Plank Pulses/side

:20s Side Plank Hold/side

Crossfit Enhance