Thursday's WODs and Week 5, Day 3 strength!

July 5, 2017

Week 5, Day 3 of strength tomorrow! You guys have improved so much already! I hope you have noticed your strength #gainz as well :) Keep it up! Shout out to Loren Ryan for some great form on those clean deadlifts today :) Here are your Thursday WODs...so many options as usual!

 

 

 

Thursday July 6, 2017

 

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

 

STRENGTH:

 

Week 5, Day 3

 

A)

35-65lb Good morning to squat x 5 x 2

 

Notes:

Loading posterior chain with a hip hinge, reaching end range, dropping the hips down and forward to assume a bottom position for a squat, then stand.

 

B)

3 sec paused Back Squat at 80% of Monday's 5RM x 2 x EMOM-10

 

C)

Walking lunges with light dumbells x 10 x 2

 

 

WOD:

 

Buy-in: 10 Clusters 95/135

 

7 Rounds of:

7 Burpee Box Jumps 20/24

100m Run

 

Cash-out: 10 Clusters

 

 

Endurance WOD (6am)

 

Buy-in: 1K Bike

 

6 Rounds of:

10 Calorie Row

10 OTR Hops

6 Atomic Sit-ups 25/35

10 OH Lunges 25/35

10 Burpee Plate Jumps

 

Cash-out: 1K Bike

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

 

“Rowling”

 

Strength:

A) 5 sets of 3 pull-ups with a 3 second hold at the top

B) 2 sets of 10 knee tuck on rower

C) 3 x 10 DB Strict Press with 3 second hold at the top

 

WOD:

 

Buy-in: 50 Ab-mat Sit-ups

 

10 Rounds of:

10 KB Swings 35/53

100m Run

 

Cash-out: 50 Goblet Squats 35/53

 

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