Thursday's WOD

July 22, 2015

Aren't these Masters WODs fun!?  We've got a Sandwich coming up tomorrow!

 

Thursday July 23, 2015

 

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

 

WARM UP: 

200m Run

2 Lengths Side Shuffle

2 Length Carioca

1 Length Prisoner Walks

1 Length Reverse Spiderman Lunges

10 HSPU Negatives

10 Jumping Jack Toe Touches

 

STRENGTH: 3 sets of 8 Single Leg Deadlifts on each leg.  Weight should be around 35% of your max deadlift

 

WOD:

 

Master’s WOD #6

 

“The Sandwich”

 

For time:

80-calorie row

40 shoulder-to-overheads 105/155

80 deadlifts 105/155

 

Endurance WOD (6am)

 

400m Row

40 Mountain Climbers R/L = 1

400m Run

200m Arms only Row

30 Grasshoppers R/L = 1

200m Run MB Run 14/20

200m Legs only Row

10 Frog Thrusters

200m MB Run 14/20

400m Row

10 Burpees

400m Run

 

 

Unloaded WOD (6:30pm)

 

Mini Murph!!

 

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

 

**partition reps as needed

 

 

 

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