Thursday's recovery WODs!

July 26, 2018

You're Thursday WODs! Lots of options for tomorrow: CrossFit, Unloaded, and Endurance. It's been a tough week so far, so if you're feeling tired or run down, take a recovery day so you can feel good for chipper Friday! Or come in and so some active recovery with during any of the following workouts. Not too heavy, not too long...come get your active recovery!

 

Thursday July 26, 2018

 

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

Strength:

3 Sets of each:

1. 8 bench press at 75% 1RM

2. Single-Arm Dumbbell Row x 8-10 reps each (row the DB to your hip, not your chest)

3. 100m Fat-Grip Farmers Carry

 

WOD:

 

For Time:

3 Rounds:

7 SDLHP 65/95

7 K2E

7 Mountain Climbers R/L = 1

 

Then, 50 DUBs

 

3 Rounds:

7 Hang Clean and Jerks 65/95

7 T2B

7 Mountain Climbers R/L = 1

 

Then, 50 DUBs

 

3 Rounds:

7 Overhead Squats 65/95

7 C2B Pull-ups

7 Mountain Climbers R/L = 1

Endurance WOD (6am)

 

For Time:

3 Rounds of:

21 Calorie Row

15 Atomic Sit-ups 25/35

9 OH Lunges 25/35 (R/L = 1)

 

Then, 100 Unders

 

3 Rounds of:

15 Burpees

12 Box Jump Overs 20/24

9 Calorie Bike

 

Then, 100 Unders

 

3 Rounds of:

12 x 40-Ft Suicides

9 Wall Balls 14/20

6 Juicers

 

 

Unloaded WOD (6:30pm)

Pre-WOD:

3 Sets of each:

1. 8 Strict Dips

2. Single-Arm Dumbbell Row x 8-10 reps each (row the DB to your hip, not your chest)

3. 100m Fat-Grip Farmers Carry

 

WOD:

 

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Box Jumps 20/24

Wall Balls

Squat Thrust Plate Jumps to 45# plate (for both men and women)

*Run 100m after each round

 

 

 

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