Thursday (2020APR09) – Quarantine WOD

Warm-up: 5-12mins

7min EMOM

Deck Of Cards

 

Focus:

Pistols Progressions

EMOM 

0-3-  Box pistols 10 reps

4-6 Superman’s 6 reps

7-10 pistols or assisted 4reps

 

WOD: 10 min cap

For time:

50 Left Arm Sh2OH DB 35/20

50 Pistols alt

50 Right Arm Sh2OH

50 T2B

 

Partial Gym

For time:

50 Left Arm Sh2OH odd object

50 Pistols

50 Right Arm Sh2OH

50 T2 kettlebell/wall

 

No Gym

50 Left Arm Sh2OH odd object

50 Pistols – heel taps

50 Right Arm Sh2OH

50 Crunchers (atomic sit up)

 

Seated

For time:

50 Left Arm Sh2OH DB 25/15#

30 Floor 2 Box Transfers Over Bench

50 Right Arm Sh2OH DB 25/15#

30 C2B Pullups

 

Finisher:

Tabata flutter kicks

 

Class Times & Meeting IDs:

6:00am CrossFit Class

Neuse River CrossFit

336-341-219

 

10:00am CrossFit Class

CrossFit Indestri

632-651-587

 

1:30am CrossFit Class

Watchtower

496-179-853

 

3:30pm Yoga

Neuse River Yoga

516-058-963

 

4:30pm CrossFit

Neuse River CrossFit

858-047-741