Thursday's WODs...

June 2, 2016

Great work on those bodyweight deadlifts today guys! Lots of RX's on the board! Now on to your Thursday WODs...don't forget to check-in for charity on Facebook when you come to class! Remember every 10 check-ins to CFD = a pair of shoes for someone in need! #shoes4kids

 

Thursday June 2, 2016

 

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

 

WARM UP:

400m Run or Row

1 L. Knee Hug Toe Tug

1 Length Over/Under the fence

10 Ring Rows

10 Push-ups

10 Squat Jumps

 

STRENGTH:

 

Deload Day #4 – BACK SQUAT

 

5 @ 40%

5 @ 50%

5 @ 60%

 

WOD:

 

AMRAP in 25:

5-10-15-20…etc.

Wall Balls 14/20

SDLHP 55/75

Box Jumps 20/24

Push Press 55/75

Calorie Row

 

 

Endurance WOD (6am)

 

AMRAP in 27:

500m Run

40 Mountain Climbers

30 Box Jump Overs 20/24

20 Squat Thrust Plate Jumps 25/35

10 Atomic Sit-ups 25/35

 

From 30-35: Row for max calories

 

**2 scores (1- total rounds + reps, 2-total calories)

 

 

 

Unloaded WOD (6:30pm)

 

5 Rounds of:

100 Jump Rope (see below)

30 KB Reps (see below) 35/53

 

5 Rounds of:

50 Jump Rope (see below)

10 DB movements 20/30

 

Jump Rope Movements:

Round 1 – Singles

Round 2 – Backwards Singles

Round 3 – Single Leg Singles

Round 4 – DUBs (or 2:1 singles)

Round 5 – Lateral Hops

 

KB Movements:

Round 1 – swings

Round 2 – S2OH

Round 3 – SDLHP

Round 4 – Goblet Squats

Round 5 – Snatch

 

DB Movements:

Round 1 – Thrusters

Round 2 – BO Row

Round 3 – Burpees

Round 4 – Renegade Row R/L = 1

Round 5 – Single arm OHS

 

 

 

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