Thursday's WODs!

April 19, 2018

Thursday's WODs!!

Thursday April 19, 2018

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

Strength:

3x10 Front Rack Lunges
3x10 Strict TTB
3x10 Banded Pull aparts

WOD:

3 RFT:
15 Deadlifts 95/135
12 Front Squats
9 Floor Press
6 OTB Burpees
30 second handstand hold against wall


Endurance WOD (6am)

5 RFT:
10 Burpees
20 Calorie Row
30 Marching Lunges
40 Singles
10 Inverted Burpees
30 second handstand hold against wall


Unloaded WOD (6:30pm)

Strength:
Same as Crossfit, but with KBs or DBs for front rack lunges

Partner WOD!

Grab a pet KB which will join you for the whole workout! One partner must hold the KB off the floor the entire time. If the KB touches the ground…10 burpees each!

For time:
100 calories
100 Push-ups
200 Mountain Climbers
200 Unders
100 Squat Jumps
100 Ab-mat Sit-ups
600m Run (together)

KB weight: 53/70 

 

 

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