Thursday's WODs...

February 18, 2016

Monkey swings and Curtis P...what a combo that was! Lot's more fun in store for tomorrow...here are your Thursday WODs!

 

Thursday Feb. 18, 2016

 

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

 

WARM UP:

400m Run

10 Flag Push-ups

5 Anterior Reach (each side)

10 Squat Tucks

5 Burpee Pull-overs

10 Hanging Shoulder Shrugs

 

STRENGTH:

 

Barbell Cycling – complete the following 1 time through using a challenging weight! We will set the clock for 15 minutes. You have 5 minutes to work up to your working weight and then 10 minutes to comlete the cycle

 

15 Power Cleans

15 Push Jerks

12 Power Cleans

12 Push Jerks

9 Power Cleans

9 Push Jerks

 

WOD:

 

AMRAP in 15 minutes:

1-2-3-4-5…etc.

Deadlifts 75/115

Shoulder-to-Overhead

Box Jumps 24/30

 

 

Endurance WOD (6am)

 

20-18-16-14…2

Calorie Row

 

2-4-6-8-10-12…20

Calorie Asault

 

*200m Run between rounds

 

 

Unloaded WOD (6:30pm)

 

5-4-3-2-1

Rounds of Cindy

Renegade Man Makers 20/30

 

Cash-out: 1 Rope Climb

 

 

 

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