Thursday's Variety Pack

October 5, 2017

Et voila! Your Thursday WODs! Great job to all my little runners today!!

 

Thursday Oct. 5, 2017

 

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

 

STRENGTH:

 

A) 4 x 8 push press @ 70% of 3RM bench press

 

B) 8min AMRAP:

20 sec. L-sit

20 sec. hover hold

20 sec. chin-over-bar pull-up hold

20 sec. hollow hold

Notes:

Try to complete each set without breaking the hold, even if it means resting a little longer between exercises.

 

WOD:

 

7 RFT:

7 Bodyweight Front Squats

10 Calories (or 200m run)

 

 

Endurance WOD (6am)

 

AMRAP in 13 minutes:

10/12 Cal. Bike OR 15/18 Cal. Row

15 push-ups

20 pistols, alternating (use small box if needed)

 

~ 5 minutes to run 800m ~

 

AMRAP Ladder in 13 minutes:

3-6-9-12…etc.

Singles

DUBs

High plank Thrusters

Orange Squeezers

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

 

A) 4 x 8 DB push press

Superset: 4 x 8 BO Row

 

B) 8min AMRAP:

20 sec. L-sit

20 sec. hover hold

20 sec. chin-over-bar pull-up hold

20 sec. hollow hold

 

WOD:

 

AMRAP 15:

15 T2B

12 Dumbbell Reverse Lunges 20/30

9 Dumbbell Burpee Thrusters

12 DB Renegade Row R/L = 1

15 Jumping Jack Tuck Jumps (knees above 90 degrees!)

 

 

 

 

 

 

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