Friday, Feb. 6, 2015

Thursday classes plus added mobility were a hit! We love the energy at the gym. This year is shaping up to be the best one yet!

020615 WOD

A. In 5:00 with teams of two:

Partner 1) 100-meter run + 20 double-unders (40 singles)

Partner 2) front plank hold

Switching; do five burpees every time plank drops before run/doubles are finished

B. Deadlift

Set 1: 10 reps at 50% of 1 RM

Set 2: 10 reps at 60%

Set 3: 8 reps at 65%

Set 4: 6 reps at 70%

Set 5: 4 reps at 80%

Rest 2-3 minutes between sets. If you do not know your 1RM, build to a midrange set of five and do three sets of five.

Strength by CrossFit Invictus

C. In 10:00

2 alternating lunges with barbell in front rack (135/95)

2 toes to bar

4 lunges

4 toes to bar

6 lunges

6 toes to bar

8, 10, 12 . . . and so on, increasing sets by two reps each round. Score is last completed round, plus additional reps (run does not count as rep).

EMOM: 50-meter run

>> On-Ramp

In 10:00

2 bodyweight alternating lunges

2 v-ups / leg raises

4 lunges

4 v-ups

6 lunges

6 v-ups

8, 10, 12 . . . and so on, increasing reps by two with each round.

EMOM: 50-meter run