Thursday's variety pack!

July 26, 2017

Congrats on achieving abs of steel after Durante's Core session today! That was no joke! We need to do that more often :)

 

Variety pack Thursday is coming right up! Here are your Thursday WODs...

 

Thursday July 27, 2017

 

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

 

STRENGTH:

 

Week 8, Day 3

 

A) BW RESS x 10 x 2

 

Notes:

Pausing with the knee on the ground, focusing on strength through the entire ROM. Think of this as a primer.

 

B) Farmers carries (heavy as possible) x 2 lengths of gym, EMOM-8

 

Notes:

You can regrip at the ends, but if you ever drop during the length it'll cost you 15 burpees.

 

WOD:

 

AMRAP Ladder in 12 minutes:

2-4-6-8…etc.

Ring Dips

Pistols

Power Snatches 65/95

 

 

Endurance WOD (6am)

 

Rowing Conditioning:

50-40-30-20-10-20-30-40-50 Calories

*rest half the time you worked between sets

 

Biking version:

If you prefer to work on your biking stamina instead of rowing, you will complete 30-25-20-15-10-15-20-25-30 in the same fashion

 

Then…a mini-WOD:

 

AMRAP in 12 minutes:

2-4-6-8…etc.

Box Jump Overs 24/30

25 DUBs (sub = 50 singles)

 

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength: Same as CrossFit class

 

WOD:

AMRAP Ladder in 6 minutes:

2-4-6-8…etc.

MB Cleans 14/20

Torso Twists

 

REST 2 MINUTES

 

AMRAP Ladder in 6 minutes:

2-4-6-8…etc.

KB Swings 35/53

Goblet Squats 35/53

 

REST 2 MINUTES

 

AMRAP Ladder in 6 minutes:

2-4-6-8…etc.

Atomic Sit-ups 25/35

Burpee Plate Jumps

 

 

 

 

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