Thursday's WODs!

January 26, 2017

Thursday's WODs coming right up!!

 

Thursday Jan. 26, 2017

 

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

 

WARM UP:

Coach’s choice!

 

STRENGTH:

 

Jerk

50% x 5

60% x 5

70% x 5

75% x 5r x 2s

WOD:

 

AMRAP 3:

15-12-9

KB Swings 35/53

Box Jumps 20/24

Max Mountain Climbers in remaining time R/L = 1

Rest 1 minute

 

AMRAP 3:

12-9-6

KB Swings 35/53

Box Jumps 20/24

Max Ab-mat Sit-ups in remaining time

Rest 1 minute

 

AMRAP 3:

9-6-3

KB Swings 35/53

Box Jumps 20/24

Max Hollow rocks in remaining time

Rest 1 minute

AMRAP 3:

7-5-3

KB Swings 35/53

Box Jumps 20/24

Max Push-ups in remaining time

 

Score = Mountain Climbers + Ab-mat Sit-ups + Hollow Rocks + Push-ups

 

 

Endurance WOD (6am)

 

3 Rounds of:

3 min. AMRAP:

30/40 Calorie Row

Max Unders

*1 minute to run 100m between rounds

 

3 Rounds of:

3 min. AMRAP:

30/40 Calorie Bike

Max Mountain Climbers

*1 minute to run 100m between rounds

 

3 Rounds of:

3 minute AMRAP:

400m Run

Max Box Jumps 20/24

*1 minute to run 100m between rounds

 

Score = Unders + Mountain Climbers + Box Jumps

 

 

Unloaded WOD (6:30pm)

 

Same as regular WOD which is unloaded style today!!

 

Post-WOD:

3 Rounds of:

200m Run

1 minute Plank hold

 

 

 

 

 

 

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