Thursday's WOD and Week 2, Day 3 STRENGTH!

June 14, 2017

On to Week 2, Day 3 of our CFD Conjugate Strength Program tomorrow! We've had lots of positive feedback on the strength program so far and are really glad you guys are enjoying it!! Thanks again to Brian Hallam aka "BIG TUNA" for the awesome programming and variety...we are loving it!!

 

Here are your Thursday WODs...

 

Thursday June 15, 2017

 

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

 

STRENGTH:

 

Week 2, Day 3

 

A)

Cossacks lunge x 5/side x 2

 

 

 

Notes:

Pausing in the bottom on each leg. Feel free to push the knee out that is bent and open up the hip to increase ROM for the squats.

 

B)

3 sec paused Back Squat at 80% of Monday's 10RM x 2 x EMOM-10

 

Notes:

SPEED!

 

C)

Walking lunges with light dumbells x 10 x 2

 

 

WOD:

 

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans 95/135

Rest 1:00

AMRAP 4:00:

400m Run

10 Burpees Over Bar

Max Power Cleans 105/155

Rest 1:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans 115/175

 

 

Endurance WOD (6am)

 

WOD:

 

4 Rounds of:

AMRAP 6:00:

400m Row

400m Row

10 Burpee Box Jump Overs

Max Calorie Assault

REST 2 MINUTES

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

A) Cossacks lunge x 5/side x 2

B) 100m Farmers carry x 4 using either heavy dumbbells or fat gripz (**FAT GRIPS ARE IN THE 2nd TO THE TOP WHITE DRAWER!)

C) Dumbbell overhead carry x 2 lengths x 4 (DB in each hand, head through, trying to lockout overhead)

 

WOD:

 

AMRAP 4:00:

400m Run

15 Burpees

Max Box Jumps 20/24

Rest 1:00

AMRAP 4:00:

400m Run

10 Burpees

Max Box Jumps 24/30

Rest 1:00

AMRAP 4:00:

400m Run

5 Burpees

Max Box Jumps 30/36

 

 

 

 

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