Thursday's WODs!

April 20, 2017

Great job on that killer Double Bear WOD!! We will have to do that again sometime...since you all had so much fun :P Also, thanks to Natalia for an awesome yoga class tonight! It will be great to have yoga back on for every Wednesday night at 6:30pm!

 

Just a reminder that our Tribute WOD for Officer Braswell is this Friday at 5:30pm/6:30pm. The WOD will be scheduled for all Friday classes so if you can't make the tribute event in the evening, you will still have the opportunity to workout in honor of Christine in the morning. Shirts will hopefully be here for the morning classes as well, but if not definitely for the evening. If you reserved a shirt, it will be put aside with your name on it so we make sure you get it. If you have any questions about the WOD/schedule on Friday, feel free to email me at rebecca@crossfitdimensions.com :)

 

Here are your Thursday WODs!

 

Thursday April 20, 2017

 

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

 

STRENGTH:

 

DEADLIFT – 5 sets of 5 reps at 75%

 

Superset with:

5 Tire Flips

100m Sled Push

100m Sled Pull

1 minute plank hold

15 GHD Back Extensions

 

WOD:

 

9-6-3: Hang Power Cleans (95/135), HSPU

9-6-3: Thrusters (65/95), T2B

30 Wall Balls 14/20

15 Power Snatches 65/95

 

 

Endurance WOD (6am)

 

Bike conditioning:

EMOM for 8:

8 calories (women)

12 calories (men)

 

Rest 2 minutes

 

Row conditioning:

EMOM for 8:

10 Calories (women)

15 Calories (men)

 

Rest 2 minutes

 

Run conditioning:

EMOM for 8:

200m Run

 

Rest 2 minutes

 

3 Rounds of Tabata:

1. Ab-mat Sit-ups

2. Contralateral V-ups

3. 1 minute plank

 

Score = completion

 

 

Unloaded WOD (6:30pm)

 

21-15-9:

Goblet Squats 35/53

DUBs

 

21-15-9:

KB SDLHP 35/53

HR Push-ups

 

21-15-9:

KB Swings 35/53

Hollow Rocks

 

 

 

 

 

 

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