WOD Thursday 2/13/20

by | Feb 12, 2020 | News | 3 comments

Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the movements

WOD:
Planes, Trains, and Automobiles
AMRAP 20
10 Dumbbell alternating snatches(50,35)
10 Dumbbell box step-ups (50,35)(20″ box)
10 Burpee pull-ups

Option 2:
AMRAP 20
10 Dumbbell alternating Snatches(40,25)
10 Dumbbell box step-ups (40,25)(20″ box)
10 Burpee pull-ups

Option 3:
AMRAP 20
10 Dumbbell alternating snatches(30,20)
10 Dumbbell box step-ups (30,20)(20″ box)
10 Burpee pull-ups

Option for Burpee pull-ups:
Burpee jumping pull-ups

Post WOD:
Foam roll lats. 2 minutes per side.

CFS Brief:
Day 27 WLC

3 Comments

  1. Deb.
    Deb. on February 13, 2020 at 8:04 am

    Planes, Trains, and Automobiles: 5+21 | 30# DB Snatch and Box Step Ups
    Warm up with Casey was like looking in a mirror as we were well synchronized 😬 and we had a little fun with Roxanne! Found a good rhythm in the workout and kept all snatches unbroken. I do love a good Burpee pull up 😉 Thanks Frozen!!

  2. Tracey
    Tracey on February 13, 2020 at 8:59 am

    Planes, Trains and Automobiles: 5+23 | 20# DB snatch + step-ups

    Warmed up with bride-to-be Lynn and the Roxanne burpee song was way more fun split between teams! I happen to like burpee pull-ups so that was the fun part of the WOD for me. Thanks John for adjusting my box with the plate part way through as it helped my form a lot on the step-ups!

  3. John
    John on February 13, 2020 at 8:29 pm

    6 + 24 #35