Thursday's EWOD, CrossFit, and Unloaded!

November 17, 2016

Here are your FABULOUS Thursday WODs! And awesome job on that stamina and and killer WOD today! Cardiovascular endurance and muscular endurance all in one hour...BOOM! Way to go guys.

 

Thursday Nov. 17, 2016

 

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

 

WARM UP:

Coach’s choice!

 

STRENGTH:

 

Strict Press

10 reps at 60%

8 reps at 70%

6 reps at 75%

4 reps at 80%

2 reps at 90%

WOD:

 

4 RFT:

10 Ring Dips

10 SDLHP 65/96

10 Strict Pull-ups (2 of the rounds with overhand grip, the other 2 rounds with underhand grip)

10 Front-Rack Lunges 65/95

 

Every 4 minutes, starting at 0:00: 50 Mountain Climbers

 

 

Endurance WOD (6am)

 

Row 2K

 

3 Rounds of:

100 Mountain Climbers

20 GHD Sit-ups

100 Backwards Singles

 

Bike 2K

 

 

Unloaded WOD (6:30pm)

 

AMRAP in 10 minutes:

10 Mountain Climbers R/L = 1

10 Burpees

10 Hollow Rocks

10 Deck Squats

 

5 minutes rest during which you must complete a 500m recovery jog

 

Then,

 

AMRAP in 10 minutes:

10 Marching Lunges

10 Box Jumps 20/24

10 MB Cleans 14/20

10 MB Torso Twists

 

 

 

 

 

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