THURSDAY WORKOUT OF THE DAY

CrossFit Auckland WOD

5 ROUNDS FOR TIME

  • 10 Back Squats 100/70KG  75/50KG
  • 400M Sprint

Then

3 ROUNDS (12MIN CAP)

  • Turkish Sit Up x 8 ea arm, this is the first part of a Turkish Get Up 
  • Single Arm Power Row x 8 ea arm
  • Barbell Rollout x 8
  • Sumo Stance Good Morning x 8
  • Clean Grip Barbell Overhead Hold 30sec

QuickFit ~ 30min Express Workout

4 ROUNDS FOR TIME

  • 400M Run
  • 50 Squats

Compare to Main WOD February 13th, 2018

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By |January 24th, 2019|Daily Workouts|1 Comment

One Comment

  1. Jo January 24, 2019 at 4:19 pm - Reply

    5:45

    5 RFT: 25.54
    10 back squats @ 37.5kg
    400m run
    1 minute rest

    Hmmm, squatting and running is a mean combo! This was not 70-75% of my 1RM, but it felt heavy enough. I got through the first 3 rounds with the squats unbroken (slow though), but the last two rounds I had to break them up in to two sets. And I’m pretty sure they were ugly as sin. This one was tough for me.

    I then did two rounds of this:

    Turkish Sit Up x 8 ea arm, this is the first part of a Turkish Get Up @ 8kg
    Single Arm Power Row x 8 ea arm @ 12kg
    Barbell Rollout x 8
    Sumo Stance Good Morning x 8 @ 25kg
    Clean Grip Barbell Overhead Hold 30sec @ 25kg

    Turns out I wasn’t quite doing the Turkish sit up or barbell rollout correctly, thanks for the pointers Yoojun. I could really feel the difference in my core when you pointed it out.

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