Thursday's WODs...

August 19, 2015

And here are your Thursday WODs!

 

Thursday Aug. 20, 2015

 

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

 

WARM UP: 

2 minutes of jump rope

15 Squats

10 JJTT

Superman complex (10 superman, 10 opposite A/L superman per side, 10 Superman bends)

20 SL V-ups, alternating

 

STRENGTH: 

7×3 Pausing Front Squats, increasing weight each set

Each set should consist of:

Rep 1 = 5 second hold

Rep 2 = 3 second hold

Rep 3 = 1 second hold.

 

WOD:

5 RFT:

10 Power Cleans

50 Mountain Climbers (knee must touch elbow for RX!)

 

 

Endurance WOD (6am) 

 

3 RFT:

30 Air Squats

400m Run

30 Split Jumps

400m Row

 

Cash-out:

300 Unders

 

 

Unloaded WOD (6:30pm)

 

2 Rounds with 2 separate scores for each round.  One of the rounds will be done from top to bottom, and the other from bottom to top!

 

2 Rounds, each for time:

30 Calorie Row

25 KB Flip Squats 35/53

20 Torso Twists 14/20

15 T2B

10 Push-ups

5 10-point Burpees

 

 

 

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