Thursday's WODs...

May 27, 2015

Can't believe it's Thursday already!  Great job on those 150 Wall Balls AND KB Swings today...that was a killer!

 

Here are your Thursday WODs...

 

Thursday May 28, 2015

 

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

 

WARM UP: 

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

1. 5 WTF

2. 1 Rope Climb

3. 3 Wall Walks

4. 10 Deck Squats

5. 20 Hollow Rocks

 

STRENGTH:

15 minutes to work up to a heavy set of:

Hang Power Clean

Hang Squat Clean

BTN Jerk

Overhead Squat

 

WOD:

 

AMRAP in 8 minutes:

20 Push Press 75/115

50 DUBs (sub 100 sgls)

 

Rest 4 minutes

 

AMRAP in 8 minutes:

10 Hang Power Cleans 115/175

200m Run

 

 

Endurance WOD (6am)

 

Part A)

6 x 400m RUNNING SPRINTS

 

Rest as needed in between sprints.  Record fastest and slowest time.

 

Part B)

 

6 x 200m ROWING SPRINTS

 

Rest as needed in between sprints.  Reset the rower each time.  Record fastest and slowest time

 

Part C)

Accumulate 5 minutes of plank holds (front or side)

 

 

Unloaded WOD (6:30pm)

 

FGB Style…

 

1. Unders

2. Push-up Shoulder Taps

3. Ring Rows

4. Burpee Box Jumps

5. Deck Squats

 

 

 

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