Thursday's WODs!

July 19, 2018

Here are your Thursday WODs!

 

Thursday July 19, 2018

 

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

Strength:

1. 3x5 Strict T2B

2. 3x6 Pendlay Row (2 seconds up, hold for 2, 2 seconds down)

3. 3 x 8/arm bottom up KB Press

 

WOD:

10-9-8-7-6-5-4-3-2-1:

SDLHP 65/95

Ring Dips

 

Then:

11-12-13-14-15-16-17-18-19-20:

DUBs

Mountain Climbers (total)

 

Endurance WOD (6am)

 

2:30 max reps at each station, 30 seconds transition:

1. Box Jumps 20/24

2. Row for calories

3. Rower knee tucks

4. OH Marching Lunges 25/35

5. Squat Thrust plate jumps

6. Single Leg Deck Squat Jumps (sub regular deck squat jumps if needed)

7. Run 500m

8. 3 HR Push-ups + 6 Mountain Climbers (=1)

9. Bike for calories

10. DUBs

 

Score = total reps!

 

 

Unloaded WOD (6:30pm)

Pre-WOD:

Complete 3 sets of each:

10 Calorie Assault SPRINT (as fast as possible)

20 Alternating Reverse Lunges with KBs/DBs

30 second support hold on rings

10 Cossacks Lunges

5 bottom-up KB presses per arm

 

WOD:

AMRAP in 4 minutes

10 Dumbbell Push Press 20/30

20 Mountain Climbers

(each switch of feet is one rep)

 

Then, you have from 4:00 to 8:00 to Run 600m, Row 600m, or Bike 1500m.

 

Then at 8:00:

AMRAP in 4:

10 Dips (ring or bar)

10 Burpees

 

Then, you have from 12:00 to 16:00 to Run 600m, Row 600m, or Bike 1500m (you must pick a different modality than you did previously)

 

 

 

 

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