Thursday's WODs...

May 20, 2015

Fun times with Tabata today!!  Nice work on those split jerks as well :)  Chipper Friday is getting closer...and so is Memorial Day Murph!!  So much to look forward to.  But first, let's get through our Thursday WODs...here they are!

 

Thursday May 21, 2015

 

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

 

WARM UP: 

Row/Run 100m x5 with 10 reps of the following exercises in between:

1. Jumping Jack Tuck Jumps

2. Ring Rows

3. RDL (each leg)

4. Deck Squats

5. Pull-ups

 

STRENGTH:

Work up to your 2RM SUMO DEADLIFT

 

WOD:

 

15 minute AMRAP:

8 Ring Dips

10 Box Jumps 24/30

12 Deadlifts 135/205

 

 

Endurance WOD (6am)

 

5 minutes to:

Row 800m

Max Burpees

 

1 min. Rest

 

5 minutes to:

Run 800m

Max Mountain Climbers R/L = 1

 

1 minute Rest

 

5 minutes to:

Complete 300 Singles

Max Step Ups

 

1 minute Rest

 

5 minutes to:

Lunge 5 Lengths

Max Slam Balls

 

Score = total reps!!

 

 

Unloaded WOD (6:30pm)

 

3 RFT:

200m Run

7 Renegade Man-Makers R/L = 1 (20/30)

14 Jumping Pull-ups

21 KB Swings 35/53

 

Post-WOD:

Accumulate 2000m of running, rowing, or a combination + 100 reps of any core exercises

 

 

 

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