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Thorsday 042519

25
Apr

Thorsday 042519

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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๐Ÿคธ๐Ÿผโ€โ™‚๏ธ SKILLS PRACTICE

๐Ÿ”น Dumbbell movement technique.

๐Ÿ”ฅ CONDITIONING

35 Min. Time Cap.

“Whosoever holds this hammer, if he (or she) be worthy, shall possess the power of Thor.” โ€” Odin

Thor (Time)

5 Rounds of:

20 Calorie Row

20 GHD Sit-Ups

20 (10/Side) of “X” Dumbbell Movement (70/50)

“X” Dumbbell Movements,

Round 1: Alternating Snatches

Round 2: Goblet Squats

Round 3: One-Arm Hang Power Cleans

Round 4: One-Arm Push Jerks

Round 5: Turkish Get-Ups

[SCALING]:

๐Ÿ”น VOLUME: Reduce Calories and Sit-Ups, 10 to 15 if needed.

๐Ÿ”น GHD: Sit-Ups to parallel, V- or Tuck Ups, AB Mat Sit-Ups.

๐Ÿ”น WEIGHT: Choose a challenging weight thatโ€™s heavy, but doable for sets of 10 / Side.

๐Ÿง˜๐Ÿผโ€โ™€๏ธ ROMWOD

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

2 Min. Standing Straddle Pose