Thursday's WODs...

August 30, 2018

Sorry for the late night post!! We are over the Hero WOD Hump, so here are your Thursday WOD selections!

 

Thursday Aug. 30, 2018

 

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

Strength: 20 minutes to complete:

Four sets of:

5 Front Squats at 75%

Rest 10 seconds

5 Tall Box Jumps 1.1.1.1.1

(rest 5-7 seconds between singles)

Rest 1-2 minutes between sets

 

WOD:

 

AMRAP in 10:

15 toes-to-bars

50-ft. handstand walk

 

Immediately into:

 

AMRAP Ladder in 10:

10-20-30-40…etc.

DUBs

Ab-mat Sit-ups

Mountain Climbers

 

Endurance WOD (6am)

 

AMRAP in 10:

100m Run

10 Box Jump Overs 20/24

10 Marching Lunges

 

~ Rest 2 minutes ~

 

AMRAP Ladder in 10:

10-20-30-40…etc.

DUBs

Ab-mat Sit-ups

Mountain Climbers

 

~ Rest 2 minutes ~

 

AMRAP Ladder in 10:

4-8-12-16…etc.

Calories

Burpees

Deck Squats

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

Choose 3 of the following exercises (1 from each category) and perform 3 rounds of each (superset between movements):

 

Handstand practice:

1. 45 second handstand hold against wall

2. 1 Length handstand walk

3. 5 wall walks

 

Abs:

1. 20 GHD Sit-ups

2. 20 Single leg V-ups

3. 30 Hollow Rocks

4. 15 Oblique bends per side

 

Posterior chain:

1. 8 banded glute bridges per side

2. 10 Belly Jacks

3. 8 single leg RDL’s per side

 

WOD:

AMRAP in 15 minutes:

50 Mountain Climbers

40 Marching Lunges

30 DB Renegade Row 20/30

20 HR Push-up

10 T2B

*100m Run between every exercise

 

Score = total reps

 

 

 

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