Thursday's WODs!

October 27, 2016

Way to get after that stamina session today! That was no joke!! Now onto another WODapalooza qualifier WOD for your Thursday WOD!

 

Thursday Oct. 27, 2016

 

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

 

WARM UP:

Coach’s choice!

 

STRENGTH:

 

Clean deadlift:

4x5 @ 100% of Clean 1RM

 

Box jumps: 5 x 5 (challenge yourselves!)

 

WOD:

 

WODapalooza qualifier WOD #5:

 

17 minute AMRAP:

20 HSPU

20 Pistols

20 Pull-ups

20 Wall Balls

 

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

 

· 20 Handstand Push-ups

· 20 Alternating Pistols

· 20 Pull-ups

· 20 Wallballs – 14/20 to 10 Ft. Target

 

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

 

· 15 Hand-release Push-ups

· 15 Goblet Squats – 53lbs/35

· 15 Pull-ups

· 15 Wallballs – 14/20 to 10ft target

 

Youth 13-15:

 

· 15 Hand-release Push-ups

· 15 Goblet Squats – 35lbs/25

· 15 Pull-ups

· 15 Wallballs – 10/14 to 9 Ft Target

 

Youth 10-12:

 

· 10 Hand-release Push-ups

· 10 Goblet Squats – 20lbs/10

· 10 Pull-ups

· 10 Wallballs – 8/10 to 9 Ft. Target

 

 

Endurance WOD (6am)

 

3 Rounds of:

400m Run

20 GHD Sit-ups

 

3 Rounds of:

400m Row

50 DUBs (3:1 Singles)

 

3 Rounds of:

1K Bike

40 Ft Handstand walk (2:1 bear crawl)

 

 

 

Unloaded WOD (6:30pm)

 

Partner WOD! While one partner works, the other rows for calories. You will have 2 scores:

1) Total Rounds + reps

2) Total Calories

 

AMRAP in 30 minutes:

5 Push-Ups

10 Goblet Squats 35/53

15 Kettlebell Swings

200 Meter Run

 

 

 

 

 

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