Thursday's WODs!

May 10, 2018

We had a blast at our second SKILLZ class tonight! Thanks to everyone who came out to work on their agility! Next week, we will be back to yoga on Wednesday at 6:30pm, and the following week, back to SKILLZ! Here are your Thursday WODs below. Also don't forget to mark your calendars for our Sweat for a Cause event this Saturday morning at 9am for Skin Cancer Awareness Month. There will be raffles, sunscreen samples, prizes, and other fun things so we hope to see you all there! The WOD will be a donation-based community WOD so invite your friends and family! All proceeds will go to The Skin Cancer Foundation and will be matched by Delray Dermatology + Cosmetic Center (where Coach Rebecca works as a nurse!)

 

Thursday May 10, 2018

 

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

 

Strength:

 

3x10 Strict Dumbell Press (challenge yourself, go heavy)

3x10 Upward Rows

 

Pre-WOD:

Snatch technique drills (empty bar or light load)

2 rounds of:

5 Snatch grip deadlifts with pause below knee (low hang), above knee (high hang), and pockets)

5 hang power snatch from pockets

5 overhead squats

5 snatch balance

 

*rest as need in between movements or at any time. Focus on form and positions

 

 

WOD:

 

3 RFT:

10 Hang Squat Snatches 65/95

10 Overhead Reverse Lunges 65/95 (sub back rack or lighten load if need as this movement is quite challenging)

15 Ring Dips

10 Suspended leg raises on rings (sub hanging straight leg raises from bar)

 

 

Endurance WOD (6am)

 

3 RFT:

1000m Row

100 DUBs (2:1 singles)

1000m Run (to Atlantic and back)

100 second plank hold

 

 

Unloaded WOD (6:30pm)

 

Strength:

Same as Crossfit

 

WOD:

 

2 rounds. 2 minutes of max reps at each station. 1 minute rest between stations:

1. Calories

2. Burpee Box Jumps 20/24

3. Atomic Sit-up + 2 OH Lunges 15/25

4. 60 Foot Suicides (to 30 feet and back = 1)

5. T2B (sub = hanging knee raises or ab-mat sit-ups)

 

**On round 2, you will only do 90 seconds at each stations, but will have only 30 seconds rest

 

 

 

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