Toys are going out to our drop off Friday morning. Thanks so much for what you all did. We have an amazing haul!
In the spirit of giving I am asking you give a little extra today for this WOD, “Rahoi”, a CrossFit “Hero” WOD. This one is slightly different than most heroes in that it isn’t anything crazy or brutal, it’s just straight up nasty. This is 12 minutes of bust your ass, non stop, go. Every time you want to take an extra break, or put down the bar, or lay on the floor a little longer, just remember this WOD like all hero WODs is to be done with a little something extra in mind and heart.
FRIDAY
Core Conditioning
Core: Max Effort Forearm Plank Hold
a) Max Effort Forearm Plank Hold (perfect positioning)
-literally hold until you shake and break in half
rest for 5 minutes or until fully recovered then
b) Max Effort Forearm Plank Hold with Weight on Back
Try for 45/35, but choose a weight and try to hold for at least a minute
WOD: Run 1 mile AFAP
- Sometimes the best fitness is in simple work. We get our intensity from constantly varied movements combined together, but sometimes good old fashion mono structural workouts are the worst. See how your 1 mile run stacks up to your 2k row time!
CrossFit
BASE AND PLUS
Strength: Deadlift
Find a 1 rep max
WOD: “Rahoi”
12 minute AMRAP
12 Box Jumps, 24/20 (bounding allowed)
6 Thruster 95/65
6 Bar Facing Burpee
SkWAT Team: EMOM 8m
3 Stone Squat (stone on shoulder), heaviest able
THE PROGRAM
1. Gymno/Core Warmup
-5 Sets
a. Hold a bridge for 30 seconds, rest :30
b. Max plank walk out + 5 second hold at max, rest :30
2. Deadlift
Find a 1 rep max
3. WOD: “Rahoi”
12 minute AMRAP
12 Box Jumps, 24/20 (bounding allowed)
6 Thruster 95/65
6 Bar Facing Burpee
4. SkWAT Team: EMOM 6m
3 Stone Squat (stone on shoulder), heaviest able
5. Strict Press
3 heavy reps, 5-6 sets
