WODs for the week 1-13-20 to 1-18-20
This week we are doing the Rogue Individual Online Qualifier workouts. There are no scaled divisions for weights or movement standards, so use your judgement and scale like you should. For example, the Bar Muscle-ups might be jumping. The weights might be lighter. If you would like to register officially for this Qualifier, you have to complete all 4 WODs and submit your scores on CrossFit’s BTWB app by Jan. 20, 2020 at 7pm. The registration fee is $20. The link is:https://www.roguefitness.com/invitational#/qualifier
Anjoli should be finished with her full marathon by now and hopefully resting comfortably. I know I have been thinking of her all day. Now we can start thinking of Josh as he is scheduled for surgery on Tuesday. I hope he gets all of the baby preparations finished before then! And that he has a little time to recover before she arrives.
MONDAY 1-13-20 Strength WOD: Power Clean then: Rogue Q WOD 1 AMRAP in 10:00 1,000 meter Row 75 Thrusters (75,55) TUESDAY 1-14-20 Rogue Q WOD 3 AMRAP in 20:00 100 Double Unders 80 DB single arm Snatch (50,35) 100 Double Unders 60 Toes-2-Bar 100 Double Unders 40 DB Squat (50,35)x2 100 Double Unders 20 Strict Handstand Push-ups WEDNESDAY 1-15-20 ”Complex Calories” For time: 6 Calories on Bike 1 Deadlift 9 Calories 1 DL, 1 Hang Power Clean, 1 DL 12 Calories 1 DL, 1 HPC, 1 Front Squat, 1 HPC, 1 DL 15 Calories 1 DL, 1 HPC, 1 FS, 1 Push Jerk, 1 FS, 1 HPC, 1 DL 18 Calories 1 DL, 1 HPC, 1 FS, 1 PJ, 1 Overhead Squat, 1 PJ, 1 FS, 1 HPC, 1 DL 15 Calories same lifts as 15 cal 12 Calories same lifts as 12 cal 9 Calories same lifts as 9 cal 6 Calories same lifts as 6 cal THURSDAY 1-16-20 Strength WOD: Tabata 1 Slow Deadlift then: Rogue Q WOD 4 AMRAP in 6:00 3 Box Jump Overs (24,20) 6 Deadlifts (255,175) 9 Bar Facing Burpees FRIDAY 1-17-20 Rogue Q WOD 2 For time: (12:00 cap) 3-6-9-12 Pull-ups Squat Cleans (135,95) immediately into: 12-9-6-3 Bar Muscle-ups Squat Cleans (185,125) SATURDAY 1-18-20 Open Gym from 8-10am
