Thursday's WODs!

March 15, 2018

Sorry for the later-then-usual post! Here are your much anticipated Thursday WODs. We will also be releasing the updated Open Intramural standings tomorrow along with 18.4! Stay tuned =D

 

Thursday March 15, 2018

 

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

 

Strength:

Build to Heavy

Power Snatch +Overhead Squat + Squat Snatch + Overhead Squat

Can you take the bar down efficiently from the overhead position without dropping it? Which of these movements gave you the most trouble? How stable are your shoulders?

 

WOD:

 

3 RFT:

200m Run

200m Farmer’s Carry 35/53

20 Floor Press 65/115

20 Floor Wipers 65/115

 

 

Endurance WOD (6am)

 

4 stations, 10 minute cap per station:

 

1. 1 mile row for time

 

2. 10 minute AMRAP:

20 Singles

10 DUBs

20 Singles

10 SL Singles

20 Mountain Climbes

10 Push-ups

 

3. 1 mile run for time

 

4. 10 minute AMRAP

20 Lunges

10 Burpees

20 Hollow Rocks

10 Squats

 

*separate score for each station

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

3 Rounds (not for time) of:

10 Single leg box jumps (use the small 12 inch box and as weight as comfort and confidence permit. If the small box is too high, try using a plate instead)

10 Oblique V-ups per side (sub bent knees if needed)

10 Deck Squats (if you've already mastered these, do single leg deck squats instead!)

 

WOD:

 

Buy-in: 100 Air Squats

 

Then,

 

50-40-30-20-10:

Renegade Rows 20/30

Unders

H2H KB Swings 26/35

 

Cash-out: 100 Lunges

 

 

 

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