Thursday's WODs...

June 17, 2015

Nice work on those muscle ups, pull-ups, dips, and deadlifts today!  Oh yes and ab-mat sit-ups too...can't forget about those! ;)  Here are your Thursday WODs...

 

Thursday June 18, 2015

 

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

 

WARM UP:

For 8 minutes:
1 Length High Knees
1 Length Broad Jumps
8 Spiderman Push-ups
8 Scorpions
10 Jumping Jack Toe Touches
10 PVC Mobility reps

 

STRENGTH: Let’s Snatch!

EMOM for 8 minutes:
2 Snatch Grip Dead Lifts
1 Hang Squat Snatch
1 Full Snatch

 

As heavy as you can maintaining good form

 

WOD:

10 min. AMRAP:
1-2-3-4-5…
Power Snatches 95/135

 

2-4-6-8-10…etc.
Lateral OTB Burpees

 

Post-WOD:

Tabata Abs :)

1. Side Plank (right)
2. Side Plank (left)
3. Hollow Hold
4. Superman Hold


Endurance WOD (6am)

2-4-6-4-2
X 10 Calorie Row
X 10 DUBs
X 10 Mountain Climbers R/L = 1
X 100 Meter Run


Unloaded WOD (6:30pm)

 

6 minutes to:
Run 800m, then:
MAX KB Swings 35/53

 

Rest 1 minute

 

5 minutes to:
Run 600m, then:
Max Box Jumps 20/24

 

Rest 1 minute

 

4 minutes to:
Run 400m, then:
Max Wall Balls 14/20

 

Rest 1 minute

 

3 minutes to:
Run 200m, then:
Max Burpees!!

 

 

 

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