Thursday's WODs!

August 16, 2018

Hey guys! Just wanted to bring your attention to an AWESOME event happening this Saturday: The FROPRO Foundation Fun Run! The Fun Run will consist of 2 events: 1 mile run or walk for $20. Feeling competitive? For $50 you run as many laps as possible of the 1 mile loop in one hour and top female and male with the most amount of laps, will receive amazing prizes! (to be announced soon!)

 

https://www.facebook.com/events/2127791520627304/?ti=ia

 

 

 

Now onto your Thursday WODs!

 

Thursday Aug. 16, 2018

 

CrossFit (7am/9am/5:30pm/7:30pm) 

 

Strength: 

3x5 Strict T2B

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

3 x 8/arm bottom up KB Press

 

WOD: 

 

AMRAP in 20 minutes:

20 Overhead Squats 55/75

20 Ab-mat Sit-ups

20 SDLHP 55/75

20 HR Push-ups

 

*At 0:00, 5:00, 10:00, and 15:00, RUN 200 METERS*

 

 

Endurance WOD (6am) 

 

2 Rounds, 4 stations, 4 minutes at each station, 1 minute rest between stations AND between rounds:

 

1. AMRAP of 10 Calories + 10 OTR Hops

 

2. 800m Run around block (counts as 10 if completed in 4 minutes or less)

 

3. AMRAP of 20 Mountain Climbers + 5 Box Jumps

 

4. AMRAP of 20 Unders + 10 Lunges

 

 

Unloaded WOD (6:30pm) 

 

Pre-WOD

 

Three sets of:

8 Dumbbell Strict Press

8 Inverted Rows

12 Dumbbell Skull Crushers (https://www.youtube.com/watch?v=ir5PsbniVSc)

12 straight leg raises from elbows

 

WOD: 

 

FGB Style:

3 Rounds, 5 stations, 1 minute max reps at each station, 1 minute rest between rounds.

 

1. Backwards Unders

2. Calories

3. MB Squat Cleans 14/20

4. 200m Run (counts as 20 reps if completed in 1 minute)

5. Suspended Knee raises from rings

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