Thursday's WODs...

June 3, 2015

Holy Cleans today!!  Great job working on power through those clean pulls.  We'll take a break from the barbell tomorrow after the past couples days of olympic WODs...here are your Thursday WODs!

 

Thursday June 4, 2015

 

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

 

WARM UP: 

3 Rounds of a 200m Run or Row with EACH of the following exercises in between:

1. RDL’s (5 each side)

2. 25 DUBs (or 75 Singles

3. 10 perfect push-ups :)

 

STRENGTH:

Death by strict pull-ups

 

*10 minute cap – if you can easily do 10 strict pull-ups in a row, go up by twos

 

WOD:

 

A little treat from the mainsite…

 

For time: 

50 box jumps 20/24

25 HSPU

40 box jumps

20 HSPU

30 box jumps

15 HSPU

20 box jumps

10 HSPU

10 box jumps

5 HSPU

 

 

Endurance WOD (6am)

 

Part A)

600m Run

30 Calorie Row

500m Run

25 Calorie Row

400m Run

20 Calorie Row

300m Run

15 Calorie Row

200m Run

10 Calorie Row

 

~NO REST...GO IMMEDIATELY TO PART B~

 

Part B)

100-90-80-70-60-50-40-30-20-10

Unders

 

*1 length of lunges in between each set

 

RECORD TOTAL TIME AT THE END

 

 

Unloaded WOD (6:30pm)

 

For time:

50 Squats

50 Sit-ups

50 Push-ups

50 Calorie Row

50 Push-ups

50 Sit-ups

50 Squats

 

 

 

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