WOD Thursday 1/23/20

by | Jan 22, 2020 | News | 6 comments

Warm-Up:
Coach’s choice

WOD prep:
Practice jump roping, handstand walking, and rowing.

WOD:
Freeze Frame (30-minute cap)
50-40-30-20-10
Calorie row
Ab-mat sit-ups
Double unders
*10m handstand walk after each set of double unders.

Options for double unders:
1. Speed steps
2. Single unders x1.5

Options for handstand walks:
1. 10 handstand holds hands from the ground to plate.
2. 20m bear crawl
3. 3 wall walks

Rep scale options:
40-30-20-10

Post WOD:
Foam roll for 5 minutes.

CFS Brief:
Day 6 WLC
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– Last Minute Registration $59 January 13th to January 29th Click here to register for The Whole Life Challenge! (After registration, make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)

 

6 Comments

  1. Deb.
    Deb. on January 23, 2020 at 9:10 am

    Freeze Frame: 31:10 | 50-40-30-20-10 Row | 25-20-15-10-5 TTB | 50-40-30-20-10 Speed Steps | 10 Handstand Ground To Plate after each Round
    Nice to be back after a couple of days out of town. And a fun WOD to come back to! A big group at 5:30 and great to have Kim back in the box!! 🙂 Thanks Frozen!!

  2. Tracey
    Tracey on January 23, 2020 at 9:11 am

    Freeze Frame: 30:25 | singles, bear crawl

    Just missed the 30 minute cap but hope you all enjoyed my 80s dance moves! It’s all about the music – thanks Frozen!

  3. John
    John on January 23, 2020 at 10:06 am

    Loved the dance moves!

  4. John
    John on January 23, 2020 at 1:21 pm

    Freeze Frame
    24:52 rx

  5. Roland
    Roland on January 23, 2020 at 1:49 pm

    Freeze Frame 22:48 – Did 10 HS shimmy walks
    John’s Word of the day: Decrepitude

  6. Ilana
    Ilana on January 23, 2020 at 7:23 pm

    28:50 (2 x singles, 5 ground to plate handstand holds)