Thursday's WODs!

January 18, 2018

Here are your Thursday WODs!

 

Thursday Jan. 18, 2018

 

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

 

WOD:

 

400m Run

 

21-15-9:

Bench Press 85/155

Hollow Rocks

 

400m Run

 

21-15-9

KB SDLHP 35/53

10 Single arm KB front squats 35/53 (each arm)

 

400m Run

 

Post-WOD (Optional):

3 Rounds of:

30 second wall sit

3 attempts at max freestanding handstand hold

 

 

Endurance WOD (6am)

 

2 RFT:

Row/Run 500 meters

50 Hollow Rocks

Row/Run 800 meters

30 Deck Squat Jumps

Row/Run 1,000 meters

20 Push-up Shoulder Taps

 

*one round running, one round rowing

 

Post-WOD (Optional):

3 Rounds of:

30 second wall sit

3 attempts at max freestanding handstand hold

 

 

Unloaded WOD (6:30pm)

 

WOD:

 

“WZA ROMWOD UP & DOWN DOG CHIPPER” WODAPALOOZA 2018, INDIVIDUAL WOD 7

 

For Time

40 Wall Ball Shots 14/20

30 Toes-to-Bars

20 Burpee Box Jump-Overs 20/24

30 Toes-to-Bars

40 Wall Ball Shots 14/20

 

Post-WOD (Optional):

3 Rounds of:

30 second wall sit

3 attempts at max freestanding handstand hold

 

 

 

 

 

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