Thursday's WODs...

November 9, 2017

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

 

STRENGTH:

 

Day 3
A:30 on 30 off x2
High Knees
Burpees
Mountain Climbers

2 Rounds
30 Front Rack Stretch
30 Second Wrist stretch on floor

B: Front Squat 4x3 (3311)
+5-10 lbs from last week

OR

Front squat scaling option 4x8-10
+5-10 lbs from last week

 

WOD…time for some Curtis P’s!

 

Buy-in: Run 180m Loop

 

5 RFT:

3 Curtis P Complexes 75/115

6 Back Squats

9 Deadlifts

 

Cash-out: Run 180m Loop

 

Curtis P:

Hang Squat Clean

Lunge Right

Lunge Left

Push Press

 

 

Endurance WOD (6am)

 

2 Rounds of:

20 Lunges

10 Step-ups 20/24

20 Box Jumps

10 Deck Squats

 

5-4-3-2-1:

Hundred meter run

25-20-15-10-5:

Calorie Row

 

2 Rounds of:

20 Ab-mat Sit-ups

10 V-ups

20 Heel Taps

10 Contralateral V-ups

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Tabata!

4 Rounds Bottom-to-bottom air squats

4 Rounds Single-leg singles (right) *maintain single leg stand during rest

4 Rounds Single-leg singles (left)

4 rounds of hollow holds

 

WOD:

 

5 RFT:

15 DB Thrusters 20/30

30 DB Snatches, alternating

150m Run

 

 

 

 

 

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