THUR 02.25.21

Bob


Today's schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit- Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. EMOM 18
Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg KB Deadlift
Min 3: 10 Toes to Bar

B. Interval Row/Shuttles
5 Rounds for max reps

0:50 max cal row
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

At Home
A. EMOM 18

Min 1: 6 Handstand Push Ups
Min 2: 5/5 Single Leg DB Deadlift
Min 3: 10 Weighted Sit Ups

B. Interval Jump Rope/Shuttles
5 Rounds for max reps

0:50 max speed step
0:40 rest
0:50 max shuttle sprints 20 ft
0:40 rest

Post total cals and total shuttle sprints from WOD. Ex: 98, 110 Rx.


And coming tomorrow...

A. Back Squat
4 x 8
Work to a heavy set of 8

B. AMRAP 10
5 Front Squat (135/95)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

At Home
A. Tempo DB Bulgarian Split Squat

4 x 5/5 at 3131 as heavy as possible

B. AMRAP 10
5 DB Squat (50’s/35’s)
10 DB Hang Clean & Jerk (50/35)
15 Second Freestanding Handstand Hold**

**Scale Handstand Hold
30 sec Wall Supported Handstand Hold
30 sec Pike Handstand Hold (w/ feet on a box)
30 sec Plank Hold

Post load for squat and rounds completed for the AMRAP. Ex: 305#, 7+8 Rx.


Leave a Reply