Thursday WODs - 12/18/2014
December 18, 2014
A little break from squats and heavy bar work for our Thursday WODs...here they are!
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Thursday Dec. 18, 2014
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CrossFit (7am/9am/5:30pm/7:30pm)
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A little break from squatting and lifting…
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10 RFT:
10 Burpees
10 reps bar work (see below)
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Rounds 1-3: Pull-ups
Rounds 4-6: K2E
Rounds 7-9: T2B
Round 10: Bar Muscle Ups
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Post-WOD: Core Circuit
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Endurance WOD (6am)
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10 RFT:
15 Calorie Row
50 ft. Burpee Broad Jumps
50 ft. Jump Rope
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Cash-out: 50 Orange Squeezers
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Unloaded WOD (6:30pm)
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AMRAPs gone WILD!!
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AMRAP 5 minutes
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10 Burpee Box Jumps 20/24
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15 Pull upsÂ
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Rest 2 minutes
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AMRAP 5 minutes
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10 Weighted Box Step Ups 20/30
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15 Alternating DB Snatches (Total)
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Rest 2 minutes
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AMRAP 5 Minutes
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10 Â Feet Elevated on Box Push Ups
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15 Â Sit Ups (Ab Mat)
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REST 2 MINUTES
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AMRAP 5 Minutes
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10 Weighted Single Leg Russian Split Squats per leg (back foot on box) 20/30
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15 Â Mountain Climbers (per side)
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