161222

Throwback Thursday to “Date Night Weight Night” 2014. Great times! 

THURSDAY

WOD

“Dizzy”
AMRAP in 16 minutes of:
Buy-in of 55 Calorie Row;
11 Deadlifts, 225/155
11 Wall Balls, 20/14
11 Handstand Push-ups

STRENGTH

Clean Pulls E2M
E2MO2M x 4 sets:
3 Clean Pulls @ 100% of Best Clean

4 X 3 @ 100%

ACCESSORY WORK

A. 3 x 30 Calf Raises, weighted
B. 50-75 GHDSU
C. 5 minutes of Thoracic Spine Mobility

SHRED

WOD

50 minutes of SHRED zone:
Switching every 5 minutes:
Cardio
Bodyweight (shoulder emphasis)
Cardio
Bodyweight (ab emphasis)
Cardio
Bodyweight (leg emphasis)
Cardio
Bodyweight (ab emphasis)
Cardio
Your choice

BASEFIT

4 rounds, each for time, of:

50 Double Unders
40 Air Squats
30 Jumping Lunges, 15 per side
20 ABMAT SU
10 Calorie Bike
– Rest 3 minutes

MOBILITY

WOD

Thursday mash session
  Quad (14min)
  Partner calf (11min)
  Posterior tibialis (4min)
  Plantar fascia grind (8min)
  Partner tricep mash (8min)
  Lat grind (8min)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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