CrossFit & Sweat WODs Thurs Jan 30th 2020

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!



A.) 28min. EMOM:
Min. 1) 3 Back Squats @50% of 1RM
Min. 2) 3 Squat Cleans (climbing)
Min. 3) 12 Toes-To-Bar
Min. 4) 12/10 Cal Assault Bike or Row or Run to Bus stop

*ADV is 15 TTB + 15/12 Cals

I set it up this way for a few reasons. First, You will be amazed at how much better your clean feels after a few squats. Second, I wanted a longer non-stopish  piece today. If you’re good at the bike or TTB, then please do that ADV to make it feel good. If you just want to go light on the weights today, then maybe do ADV as well.
*Score is your Squat Clean
B.) For Time, but keep good range of motion and stay controlled, no BUTT burn 😉
100 Plate Sit-Ups (25/15lb.)
*Lock your feet in a set of DBs, if you always get butt burn it’s because your butt slides forward and back every rep, slow it down and glue your butt to the floor.

If you’re good at these, you can do 35/25lb. These do get pretty nasty pretty quick though.

Cool Down:


Categories: WOD