Over the hump...say hi to your Thursday WODs!

November 30, 2017

Thursday Nov. 30, 2017

 

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

 

Strength:

 

Week 5, Day 3

A:Row 500m Run 400 Bike 1k

Grab a band and perform 15 of each

Banded Pull apart (overhead)

Banded pull apart (chest)

Banded Good Mornings

x2 sets

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:

 

3 RFT:

400m Row

5 x Snatch Complex (see below) 65/95

15 Ring Dips

 

Snatch Complex:

Power Snatch

Hang Squat Snatch

Overhead Squat

 

 

Endurance WOD (6am)

 

Field Trip!

 

A) Squat Land

3 Rounds of:

500m Run

Superlegs

 

B) Rower’s Point

3 Rounds of:

20 Calorie Row

20 Over-the-rail hops

20 Rower Knee Tucks

 

C) Biker’s Bay

3 Rounds of:

1000m Bike

50 Mountain Climbers

20 Hollow Rocks

 

D) Jumping Junction

3 Rounds of:

10 Burpee Box Jump Overs 20/24

10 Tuck Jumps

50 Unders

 

 

Unloaded WOD (6:30pm)

 

A couple couplets!

 

10-8-6-4-2:

DB Burpee Thrusters 15/20

 

50-40-30-20-10:

DUBs (3:1 singles)

 

Then…

 

10-8-6-4-2:

Double Squat Wall Balls 14/20

 

50-40-30-20-10:

Mountain climbers

 

 

 

 

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