Thursday, February 3

Rebuild option available in all classes today.

Pisgah Kids: 3:30pm

WOD:

FT: Rows; Thrusters and Pull-ups; 800 m

For time:

Row, 1000 m

-- then –

21-15-9 reps of: Thruster, 95/65 lbs Pull-up

-- then –

Run, 800 m

Rebuild Option:

Alt EMOM 16 mins: Snatch Grip Romanian Deadlifts, Tall Box Jumps, Strict Knees-to-elbows, and Banded Overhead Tricep Extensions

Every 1 min for 16 mins, alternating between:

6 Snatch Grip Romanian Deadlifts, pick load @4011

5 Tall Box Jumps

8 Strict Knees-to-elbows @2110

25 Banded Overhead Tricep Extensions @10X0

The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 secs to complete your 5 reps if done properly.

Strength (all athletes, after WOD):

20 L/20 R Bulgarian Split Squats : 1-1

1x [ 20 L/20 R Bulgarian Split Squats ]

1x [ 20 L/20 R Bulgarian Split Squats ]

Use the heaviest weight you can for each set. Rest 3 mins between sets.

Perform 20 reps at a metronomic tempo– don’t pause at the top or bottom, just constant movement. You can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately. Rest 1 min between legs.