Thursday's WODs...

December 29, 2016

Here are your Thursday WODs! We will have classes at 6am/7am/5:30pm/6:30pm. There will also be Open Gym from 4-5:30pm. Last 3 days of 2016!!

 

Thursday Dec. 29, 2016

 

CrossFit (7am//5:30pm)

 

WARM UP:

Coach’s choice!

 

STRENGTH:

 

Snatch Pull:

100% for 3 sets of 4 reps

 

Hang Squat Snatch + Overhead Squat:

60% (of snatch) 3 x (1+3) --> This means you will do 3 sets of 1 hang squat snatch + 3 OHS

65% 3 x (1+3)

70% 3 x (2+2) --> This means that you will do 3 sets of 2 hang squat snatches + 2 OHS

 

WOD:

 

3 RFT:

10 Monkey Swings*

20 HSPU

10 KB Swings 53/70

20 Goblet Squats 53/70

 

*Monkey Swing = K2E + T2B + Pull-up

 

 

Endurance WOD (6am)

 

5 RFT:

20 Calorie Assault

30 Calorie Bike

40 DUBs

50 Mountain Climbers

 

 

Unloaded WOD (6:30pm)

 

“Barbara”

5 RFT:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

**REST PRECISELY 3 MINUTES BETWEEN ROUNDS**

 

 

 

 

 

Please reload

Featured Posts

Thursday's WODs!

December 12, 2019

1/10
Please reload

Recent Posts

December 12, 2019

December 11, 2019

December 10, 2019

December 8, 2019

December 6, 2019

December 6, 2019

December 3, 2019

Please reload

Archive