Thursday's WODs!

December 28, 2017

Lots of additions to our leaderboard today! AWESOME JOB EVERYONE!! We will revisit many more benchmarks in the new year so get ready! Also, big thanks to Coach Lauren Lipman for leading our mobility class tonight at 6:30pm. She pretty much targeted all our CrossFit muscles with a variety of awesome stretches, so next time we have Lippy as our guest instructor don't miss out!!

 

Here are your Thursday WODs...

 

Thursday Dec. 28, 2017

 

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

 

Strength: 20 minutes to complete at least 2 of the 3 stations. If you have time, go ahead and do all 3!

 

A) 3 sets of:

30 seconds strict press (empty bar)

30 seconds front rack hold in bottom of squat

 

B) 3 sets of:

5 Strict pull-ups

10 KB oblique bends per side

 

c) 3 sets of:

10 Supine DB flys

5 descending flags (sub = very slow leg lower)

 

WOD:

 

3 RFT:

10 Presses* (see below) 95/135

20 T2B

20 KB Swings 53/70

30 Singles + DUBs + Singles

 

*Presses:

1st round: PUSH PRESS

2nd round: POWER JERK

3rd round: SPLIT JERK

 

 

Endurance WOD (6am)

 

27-21-15-9:

Wallballs (20/14)

Singles + DUBs + Singles (this means reps of all 3, ie. 27 singles + 27 DUBs + 27 singles again for the first round)

Atomic Sit-ups 15/25

Squat Thrust Plate Jumps

Calories

 

*800-600-400-200m Run after each round

 

 

Unloaded WOD (6:30pm)

 

Strength:

Same as CrossFit except for part A)

3 Rounds of:

30 seconds H2H swings

30 seconds goblet squat hold

 

WOD:

 

For Max Reps/Calories:

3 Minutes of Rowing (Calories)

1 Minute of Rest

3 Minutes of Dumbbell Box Step-Overs 15/20

1 Minute of Rest

3 Minutes of burpee pull-ups

1 minute rest

3 Minutes of Dumbbell Thrusters 15/20

 

 

 

 

 

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