Thursday's WODs...it's Friday eve!

January 7, 2016

Awesome work today by all classes!! Now let's see what variety is in store for your Thursday WODs...

 

Thursday Jan. 7, 2015

 

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

 

WARM UP:

400m Row – 100 regular + 100 arms only + 100 legs only + 100 regular)

12 Marching Lunges

12 Hollow Rocks

12 Empty Bar Strict Press

100 Unders

 

STRENGTH:

 

5x5 Push Press – building up to a heavy set of 5

 

WOD:

 

50-40-30-20-10

DUBs

 

10-8-6-4-2

Jerks 105/155

 

*12 Slam Balls after each round 30/50

 

 

Endurance WOD (6am)

 

10 RFT:

10 Calorie Row

10 Burpees

10 Slam Balls 20/30

100m Run

 

 

Unloaded WOD (6:30pm)

 

 

2 RFT:

600m Run

50 Air Squats

40 Plank Up-downs

30 Ab-mat Sit-ups

20 KB Swings 35/53

10 Toes-Through-Rings

 

 

 

 

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