Thursday's WODs!

April 26, 2018

Well...that was one hell of a stamina day!! Way to go to everyone who got through it! Those single arm overhead dumbbell lunges are a true test of mobility. They really bring out our weaknesses which is good! Now we know what to work on :)

 

Now onto our Thursday WODs!

 

Thursday April 26, 2018

 

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

 

Strength:

3x15 Hollow Rocks

3x8 Chin ups

3x10 Dumbbell seated shoulder press

 

WOD:

 

'Play Dead'

 

AMRAP 4:

Buy-In: 20 Calories

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

 

rest 2 minutes

 

AMRAP 4:

Buy-In: 20 Calories

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

 

rest 2 minutes

 

AMRAP 4:

Buy-In: 20 Calories

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

 

Endurance WOD (6am)

 

AMRAP 8:

Buy-In: 1000m Run

12 Box Jump Overs 20/24

20 Ab-mat Sit-ups

rest 2 minutes

 

AMRAP 8:

Buy-In: 1000m Row

12 Squat Thrust Plate Jumps 15/25

20 Torso Twists w/plate

 

rest 2 minutes

 

AMRAP 8:

Buy-In: 500 Unders

12 Push-ups

20 Reverse Lunges

 

Unloaded WOD (6:30pm)

 

Strength:

Same as Crossfit

 

WOD:

 

AMRAP in 8:

Buy-in: 400m Run

8 KB Swings 35/53

8 Goblet Squats

30 second plank hold

 

Rest 2 minutes

 

AMRAP in 8:

8 Step-ups 20/24

8 Box Jumps 20/24

30 second hanging chair hold

 

 

 

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