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Throwback Thursday with Coach Ian

THURSDAY

STRENGTH

Front Squat
1RM Front Squat

WOD

“Thrusting Cindy”
11 minute running clock…
1 round of “Cindy”
2 Thrusters, 95/65
1 round of “Cindy”
4 Thrusters, 95/65
1 round of “Cindy”
6 ThrustersKeep sequence going until 11 minutes expires*score is total number of Thrusters
**”Cindy” reps are tiebreaker


ACCESSORY WORK

A. 10 minute AMRAP of: 5 Strict HSPU, :10 L-Sit Hold
B. Practice Full Bridge Ups and Spider Walks for 5 minutes
C. 3 x 100m Farmer’s Carry w/ Double KBs, Red/Blue

SHRED

WOD

“Striation”
50 minute AMCAP of:
20 Calorie Row
20 Mountain Climbers, two count
20 Calorie Ski
20 Walking Lunge Steps, two count
200 meter Jog
20 ABMAT SU
20 Double Unders
20 Calorie Bike
20 Grasshoppers, two count

BASEFIT

WOD

10RFT Time Partner WOD
With a partner complete 10 rounds for time of:
Row 500/400 meters
40 Double Unders
30 Air Squats
20 Push-ups
10 Pull-ups*one person works at a time
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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