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Thursday 02.17.2022

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Anne getting some at the Rockingham CrossFit Partner Competition; YASSSSSSSS!!!

“ROMWOD”
I. 20220218 – Wrists, Ankles & Lower Body
Includes Happy Baby, Sumo Squat, Low Dragon & Supine Twist.
II. Bonus Swole & Flexy Drills/Mobility
Includes Half Saddle, Saddle, Pigeon, Seated Forward Fold.

*ROMWOD Options for today’s warm-up series are listed above with notes highlighting some of the more familiar training poses and areas of emphasis for recovery/mobility.

“Full Throttle Thursday”

Complete for time
(versus a 10:00 Time Cap)

10-9-8-7-6-5-4-3-2-1 reps of
Bumper Ground-to-Overhead (45/35lbs)
Burpees with Jump to Bumper Plate

Rest 3:00

Complete 5 Rounds for time
(versus a 10:00 Time Cap)

4 x Bar Muscle-ups
12 x Pistols (8L+8R,alt.)

Notes:

  • Scale weight on the Bumper Ground-to-Overhead as needed.
  • Bar Muscle-ups may scale to 8 x Pull-ups (Scaled, Chin over Bar, Chest-to-Bar) or 12 x Ring Rows.
  • Pistols may scale to Scaled Pistols or Jumping Split Squats at 12 reps per round,
  • Lunges at 18 reps per round or
  • Air Squats at 24 reps per round.

Post scores to comments.


*Friday Spoilers: ‘Upside down’ recess for the Impact/Focus and more team building during conditioning time… YESSSSSS.


 

Samy Daghir

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