Thursday's WODs...and more squats!

March 23, 2017

Here are your Thursday WODs! The final WOD of the 2017 CrossFit Open 17.5 gets released at 8pm! STAY TUNED!!

 

Thursday March 23, 2017

 

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

 

STRENGTH:

 

MORE SQUATS!! Smolov Day 3

 

Squat (you choose – front, back, or overhead) – 8 sets of 4 at 80%

 

**If you are taking a rest day to prepare for the open, you can make up these squats on the weekend. We will only be doing 3 days of squats this week since it is the first week of the program and then we will resume with day 4 on Sunday. Even if you can’t attend all the squat days, try you best to make them up and progress in order for best results!! You will see noticeable improvements in leg strength very soon after you get rid of your DOMS!!

 

WOD:

 

3 RFT:

21 Calorie Row (or 15 bike)

15 Ring Dips

9 Strict Pull-ups

6 Inverted Burpees

3 HSPU

 

 

Endurance WOD (6am)

 

Run 1K

 

3 Rounds of:

50 Singles

40 Mountain Climbers

30 Ab-mat Sit-ups

 

Row 2K

 

3 Rounds of:

50 Backwards Singles

40 High Knees

30 Hollow Rocks

 

Bike 3K

 

 

Unloaded WOD (6:30pm)

 

Strength:

 

Alternating EMOM for 10 minutes:

10 KB or DB Thrusters

50 Unders

 

WOD:

4 RFT:

21 Calorie Row/Bike (alternating)

15 TTR (TOES THROUGH RINGS)

9 Atomic Sit-up Lunges (Atomic Sit-up + Lunge R + Lunge L = 1)

 

 

 

 

 

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