Thursday's WODs...

July 15, 2015

You guys put up some good scores for our rowling competition today...and yes it's going on the leaderboard!

 

Here are your Thursday WODs...

 

Thursday July 16, 2015 - Coach Reebs and Matt's 2 year anniversary <3 <3 <3

 

CrossFit (7am/9am/5:30pm/7:30pm) 

 

WARM UP: 3 minutes of jump rope 

3 Wall Walks 

10 Scapula Push-ups 

20 Shoulder Taps 

1 Superman complex (10 Superman, 20 alternating, 10 bends) 

 

STRENGTH: 

Max Wall Sit 

 

WOD: 

 

For time: 

40 V-ups 

10 Deficit HSPU (hands on 2 25# plates) 

150m Slam Ball Run 30/50 

30 V-ups 

15 Deficit HSPU 

300m Suicide Slam Ball Run 30/50 

20 V-ups 

20 Deficit HSPU 

450m Suicide Slam Ball Run 

 

**If Slam Balls are taken, you can substitute any other object such as a kettlebell, dumbbell, or SANDBAG! As long as the weight is the same or greater you can still have RX! 

 

 

Endurance WOD (6am) 

 

1000-800-600-400-200: Meters of Running 

35-28-21-14-7 Calories Rowing 

5-4-3-2-1 Lengths of Marching Lunges 

 

Cash-out = 20 V-ups + 20 Orange Squeezers + 10 Juicers 

 

Unloaded WOD (6:30pm)

 

Similar to regular WOD, except HSPU are going to be substituted with DOUBLE DOWN BURPEES and SB Runs subbed for Farmers Carrys. So… 

 

For time: 

40 V-ups 

10 Double Down Burpees 

200m Farmer’s Carry 35/53 KB 

30 V-ups 

15 Double Down Burpees 

300m 2-arm Waitors Walk 18/26 KB 

20 V-ups 

20 Double Down Burpees 

400m Sand bag Run!

 

 

 

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