Thursday's WODs!

September 6, 2018

Here are your Thursday WODs!

 

Thursday Sept. 6, 2018

 

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

Strength:

4 x 2:30min rounds of:

200m Row, 200m Run, or 500m Bike

Rounds of 8 strict press + 8 kipping HSPU in remaining time

 

*For the strict press, choose a weight that you can complete 5-8 reps in a row, however it should be a challenge to complete all 8 every round

 

WOD:

AMRAP in 20 minutes:

20 KB SDLHP 53/70

20 HSPU

10 Atomic Sit-ups

10 Burpee Plate Jumps

5 Squat Snatches 75/115

5 Overhead Squats

Endurance WOD (6am)

 

8 RFT:

7 Calorie Row

60 Ft. Suitcase Lunges 26/35

5 Inverted Burpees

4 Calorie Bike

3 Double Down Burpees

2 Hundred meter run

1 Rope Climb (sub = knotted rope or 10 ring rows)

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD: Pushing Strength

For 15 minutes, cycle through the following exercises:

10 single arm DB bench press/arm

5 Skater Squats/leg (try to get knee to floor)

20 Handstand Steps against wall

5 Dragon Flags

 

Skater Squats demo video:

 

 

 

WOD:

 

AMRAP in 20 minutes

 

From 0:00-18:00, AMRAP of:

10/8 calories

30 Wall Balls 14/20

10/8 calories

25 Wall Balls

10/8 calories

20 KB Flip Squats 35/53

10/8 calories

15 KB Flip Squats 35/53

10/8 calories

10 Deck Squat Jumps

10/8 calories

5 Atomic Sit-ups 25/35

 

Then, from 18:00-20:00:

 

AMRAP in 2 minutes of:

Burpees

 

 

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