(215) 291-2968 Thursday - Feb 21, 2019

WOD 123118: A New Year Around The Corner!


CrossFit: Movement Prep: 3-5 Reps of Each Movement Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell

CrossFit:
Movement Prep:
3-5 Reps of Each Movement

Conditioning:
“New Years Eve WOD”
For Time:
31 Sumo Deadlift High Pull (95/65)
31 Abmat Situps
31 Pullups
31 Box JumPs (20)
31 You Love Thrusters (95/65)
31 KNees to Elbows
31 CaloriE Row
31 Wallballs (20/14) @ 10ft
31 Yay Front RackWalking Lunges (95/65)
31 KEttlebell Swings (24/16)
31 CleAn and Jerk (95/65)
31 BuRpees
31 Front Squats (95/65)

RX+:
Same

BootCamp:
WOD 1:
“New Years Eve WOD”
For Time:
31 Sumo Deadlift High Pull
31 Abmat SituPs
31 Pullups
31 Box Jumps (20)
31 You Love Thrusters
31 KNees to Elbows
31 CaloriE Bike
31 Wallballs (20/14) @ 10ft
31 Yay Front RackWalking Lunges
31 KEttlebell Swings (24/16)
31 2DB Hang CleAn and Jerk
31 BuRpees
31 Front Squats

Cashout:
Alternating Tabatas
Right Side Plank, Mountain Climbers, Left Side Plank

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Drop or Balance
(5) x 3 – just the bar – light weight

1 Snatch Pull + 2 Low Hang Snatches
(5-7) sets to build to a heavy complex

Power:
BACK SQUAT
(5) 5 x @ 70% of a 1 RM
(1) 5+ x 70% (1-2 reps shy of failure)

RDL’s
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Forward Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Hollow Rocks
(3) 20 Rocks AHAP

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