Thursday WODs - 12/18/2014

December 18, 2014

A little break from squats and heavy bar work for our Thursday WODs...here they are!

 

Thursday Dec. 18, 2014

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

A little break from squatting and lifting…

 

10 RFT:

10 Burpees

10 reps bar work (see below)

 

Rounds 1-3: Pull-ups

Rounds 4-6: K2E

Rounds 7-9: T2B

Round 10: Bar Muscle Ups

 

Post-WOD: Core Circuit

 

 

Endurance WOD (6am)

 

10 RFT:

15 Calorie Row

50 ft. Burpee Broad Jumps

50 ft. Jump Rope

 

Cash-out: 50 Orange Squeezers

 

Unloaded WOD (6:30pm)

 

AMRAPs gone WILD!!

 

AMRAP 5 minutes

 

10 Burpee Box Jumps 20/24

 

15 Pull ups 

 

Rest 2 minutes

 

AMRAP 5 minutes

 

10 Weighted Box Step Ups 20/30

 

15 Alternating DB Snatches (Total)

 

Rest 2 minutes

 

AMRAP 5 Minutes

 

10  Feet Elevated on Box Push Ups

 

15  Sit Ups (Ab Mat)

 

REST 2 MINUTES

 

AMRAP 5 Minutes

 

10 Weighted Single Leg Russian Split Squats per leg (back foot on box) 20/30

 

15  Mountain Climbers (per side)

 

 

 

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