Thursday (2020APR02) – Quarantine WOD

Warm Up

3mins of Cardio

15s Super Easy – run, high knees, row ect

15s Easy

15s Moderate

15s Sprint

x3

then

2 ME Nose & Toes on. Wall 

 

Focus: Gymnastics

EMOM 10min

even- 40s Front Scale 20s/leg

odd- 10 Hip Tap Planks

 

WOD: 15 minutes 

Full Gym

Chipper 15 Min AMRAP

20 Box Jump Overs

20 Right Arm KB Thrusters

20 C2B Pull ups

20 1 Arm R OHS

20 1 ARM L OHS

20 C2B Pull ups

20 L Arm KB Thrusters

20 Box Jump Overs

 

Partial Gym

15 AMRAP

20 Box Jump Overs or object jump overs

20 R Arm KB Thrusters – odd object

20 C2B Pull ups /Ring Ching Over/ Jumping C2B

20 1 Arm R OHS

20 1 ARM L OHS

20 C2B Pull ups/Ring Chin Over/ Jumping C2B

20 L Arm KB Thrusters

20 Box Jump Overs or odd object jump over

No Gym

15 AMRAP

20 Back And Forth Broad Jumps

20 R Arm odd object Thrusters)

20 Table Rows/ Bent Over OddO Rows

20 1 Arm R Odd Object OHS

20 1 ARM L OO OHS)

20 Table Rows/Bent Over OO Rows

Squat press (L Arm OO Thrusters)

Rotation (Back And Forth Broad Jumps)

 

Recovery 

Coach Lead ROMWOD

 

Meeting IDs:

6:00am

Neuse River CrossFit

663-689-107

 

10:00am

CrossFit Indestri

693-526-354

 

12:00pm

Danny Lehr- Quarantine Weightlifting

186-204-729

 

1:30pm

CrossFit WatchTower

115-794-622

 

3:30pm

Neuse River Yoga

753-453-357

 

4:30pm

Neuse River CrossFit

167-217-186