WOD | Chikara CrossFit

WOD

WOD - 07 Jan 2018 (Sun)

15 Minutes, AMRAP:

1.) Capoeira Push-Up Right: 8x
2.) Capoeira Push-Up Left: 8x
3.) Skater Squat Right: 8x
4.) Skater Squat Left: 8x
5.) Alternating Bear Kick Through: 32x (Total)

WOD - 06 Jan 2018 (Sat)

Total Workout Time: 20 Minutes

The Menu:

1.) Hollow Hold/Rock
2.) Squat Hold
3.) Superman (Global Extension)
4.) Dolphin/Dynamic Elbow Plank Dog

Complete a full Tabata Protocol for each movement (i.e. 20 seconds WORK, 10 seconds REST, 8 rounds = 4 minutes), then take 60 of rest to think about how awesome you are before doing the next movement.

Bon chance, mon freres!

WOD - 05 Jan 2018 (Fri)

Follow along with the video for 5-10 repetitions per movement per side as a warm up. Then get busy!

25-Minute AMRAP:

1.) Alternating Back Lunge: 24x
2.) Pike Push Up: 12x
3.) Split Squat Right: 12x
4.) Push to Bear: 12x
5.) Split Squat Left: 12x
6.) Alternating Bear in Place: 24x
7.) Archer Push Up Right: 6x
8.) Archer Push Up Left: 6x
9.) Alternating Front Lunge to Raise: 12x
10.) Alternating Side Lunge to Raise: 12x

WOD - 04 Jan 2018 (Thu)

Follow along with this no-flow yoga. Hold each position for a minute! Nothing to it!

1.) Plank
2.) Upward Dog
3.) Downward Dog
4.) Crescent Right
5.) Crescent Left
6.) Forward Fold
7.) Warrior 3 Right
8.) Warrior 3 Left
9.) Flag Right
10.) Flag Left
11.) Low Pistol Hold Right
12.) Low Pistol Hold Left
13.) Toe Bind Right
14.) Toe Bind Left
15.) Warrior 2 / Right Angle Pose Right
16.) Warrior 2 / Right Angle Pose Left
17.) Side Plank Right
18.) Side Plank Left
19.) Chair
20.) Crow

Then you should just lay down for a bit and think about your decisions in life. JK lol.

QOD