Thursday's WODs...

August 11, 2016

Thursday's WODs coming right up!!

 

Thursday Aug. 11, 2016

 

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

 

WARM UP:

Coach’s choice!

 

STRENGTH:

 

4 x 10 Back Rack Lunges, increasing (aim to finish around 50% of your 1RM Back Squat)

 

WOD:

 

3 Rounds, 5 stations, 1 minute at each station, 1 minute transition between rounds (FGB style):

1. HSPU

2. KB SDLHP 53/70

3. Strict Press 55/75

4. KB Goblet Squat 53/70

5. Deck Squat Box Jump Overs 20/24

 

 

Endurance WOD (6am)

 

3 Rounds, 5 stations, 2 minute at each station, 1 minute transition between rounds:

1. Unders (10:1)

2. Row (calories)

3. 40-Ft. Suicides

4. Bike (calories)

5. Mountain Climbers (10:1)

 

 

 

Unloaded WOD (6:30pm)

 

3 Rounds, 5 stations, 1 minute at each station, 1 minute transition between rounds (FGB style):

 

1. Renegade Row R/L = 1, 20/30#

2. OH Lunges 25/35

3. Torso Twists 14/20

4. Slam Balls 30/50

5. Calories (row or bike)

 

 

 

 

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