Thursday's WODs and the release of 15.3!!

March 11, 2015

We are over the Wednesday hump!  Here are your Thursday WODs...

 

Thursday March 12, 2015

 

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

 

Warm-up:

400m Row or Run

2 Rounds:

10 Arm Circles Back and Front

10 Overhead Squats with PVC

10 Scorpions

10 Jumping Jack Toe Touches

…Grab a barbell and warm up for your snatch, clean, and deadlift

 

Skills:

Review technique for snatch, clean, and deadlift

 

Strength:

 

With a running clock, every minute perform 1 lift and add 10 lb.

 

Start with an empty barbell and snatch for as long as possible.

 

Once you cannot snatch the weight, clean for as long as possible.

 

Once you cannot clean the weight, deadlift for as long as possible.

 

WOD:

"TABATA" – 8 rounds (0:20 on/0:10 off) at each station, no rest between stations, score is total reps:

 

Box Jump Overs 20/24

Pistols (1 leg per round, alternating each round)

Hang Power Cleans 85/125

Push-Ups

 

Endurance WOD (6am)

 

5 RFT:

400m Run

3 Lengths - broad jumps, lunges, bear crawl

20 Calorie Row

10 GHD Sit-ups (sub 10 Juicers if GHC is in use)

 

Unloaded WOD (6:30pm)

 

Skills:

Rings and Things…

 

45 seconds at each station, 15 second transition, 2 rounds:

Ring Rows

Ring Dips

Ring Push-ups

Ring L-sit hold

Skin the Cat

 

Then…

 

"TABATA" – 8 rounds (0:20 on/0:10 off) at each station, no rest between stations, score is total reps:

 

Row for Calories

Slam Balls 20/30

MB Thrusters 14/20

Orange Squeezers

 

...and don't forget...15.3 gets released at 8:00pm!!  WHAT'S IT GOING TO BE!???

 

 

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