Thursday's FUN WODs!

August 17, 2016

Great work on that tough stamina session today!! Here are your Thursday WODs!

 

Thursday Aug. 18, 2016

 

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

 

WARM UP:

Coach’s choice!

 

STRENGTH CONDITIONING:

 

FOR TIME:

20 Back Squats @ 50%

20 Back Squat @ 60%

20 Back Squats @ 70%

 

*No Racks. 1 Bar. Rest 1 minute after completing each weight

 

WOD:

 

10-9-8-7-6-5-4-3-2-1

HSPU

Hang Power Cleans 95/135

 

 

Endurance WOD (6am)

 

a) Running Conditioning

 

For time:

600m Run

800m Run

1000m Run

*Rest 1 minute after completing run

 

B) Rowing Conditioning

 

For time:

600m Row

800m Row

1000m Row

*Rest 1 minute after completing row

 

C) Biking Conditioning

 

For time:

1K Assault

1.5K Assault

2K Assault

*Rest 1 minute after completing bike

 

3 SEPARATE SCORES

 

 

Unloaded WOD (6:30pm)

 

Buy-in: 200 Singles

 

5-10-15-10-5

Atomic Sit-ups 15/25

OH Lunges R/L = 1

Burpee Plate Jumps

Wall Balls 14/20

Torso Twists R/L = 1

MB G2OH

 

Cash-out: SUPERLEGS!

 

 

 

 

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