Thursday's WODs!

May 4, 2017

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

 

STRENGTH:

 

EMOM x 10:

Squat Clean

Jerk

BTN Jerk

Overhead Squat

 

*Work on form. Get under the bar QUICKLY on both jerks. Adjust grip accurately for the BTN Jerk to prepare for OHS.  Weight will most likely be limited by overhead squat.  Start with a weight you know you can handle and increase if you feel good.

 

WOD:

 

30-20-10:

HSPU

Pistols

Power Snatches (half reps: 15-10-5) 75/115

 

 

Endurance WOD (6am)

 

5-10-15-20-25

Calorie Bike

 

200m Run

 

25-20-15-10-5

Calorie Row

 

Cashout:

10-9-8-7-6-5-4-3-2-1:

DUBs

Burpees

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

5000m Team Row (teams of 3-4)

 

WOD:

 

5 RFT:

1 Rope Climb

200m MB Run 14/20

30 Mountain Climbers

4 DB Renegade Man-Makers*

5 Deck Squat Box Jumps 20/24

 

*Renegade Man-Makers = Push-up, Row (right), Push-up, Row (left), power clean, push press

 

 

 

 

 

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