Thursday's WODs!

June 21, 2017

Fun partner WOD today!! Way to work together, push each other, and endure the heat on this FIRST DAY OF SUMMER!!

 

Here are your Thursday WODs, and Week 3, Day 3 strength!

 

Thursday June 22, 2017

 

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

 

STRENGTH:

 

Week 3, Day 3

 

A)

Cossacks lunge x 5/side x 2

 

 

Notes:

Open up that hip, make sure you're mobile enough after these to sit deep into that squat!

 

B)

1 sec paused Back Squat at 80% of Monday's 8RM x 2 x EMOM-10

 

C)

Walking lunges with light dumbells x 10 x 2

 

 

WOD:

 

15 min. AMRAP:

15 SDLHP 65/95

10 OTB Hops

15 Floor Press 65/95

10 Floor Wipers

 

 

Endurance WOD (6am)

 

4 Rounds of:

300m Row

10 Burpee Plate Jumps

 

3 Rounds of:

600m Run (to Swinton and back)

60 Backwards Singles

 

2 Rounds of:

1K Bike

10 Atomic Sit-ups 25/35

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

A) Weighted RDL – 2 x 10/side

B) IYTW – 3 x 5/side

C) Single DK Lunge and Press – 2 x 10/side (challenge yourself!)

 

WOD:

 

25-20-15-10-5:

KB Swings 35/53

K2E (sub = hanging knee raises)

Even rounds – Calories

 

 

 

 

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