Thursday's WODs!

September 20, 2018

Great job on that Panera special today everyone! Here are your Thursday WODs!

 

Thursday Sept. 20, 2018

 

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

Strength:

15 minutes to perform 3-4 sets of:

10 Good morning

5 Pendlay row (*maintain tension on the bar the whole time)

Max rep ring dips (or max suspended ring hold if still working on stability)

 

WOD:

AMRAP in 15 minutes:

3 Wall Walks

10 Ft. Handstand walk from wall* (sub = bear crawl)

10 Power Snatch 55/75

3 Snatch Balance

30 OTB Hops

*After your 3rd wall walk, you will end in your handstand against the wall and walk 10 feet out away from the wall to the marked line. Sub bear crawl as needed.

 

 

Endurance WOD (6am)

 

Part A)

On the rower:

10 Rounds of:

40 seconds max calories

20 seconds rest

 

Part B)

5 rounds of:

40 seconds max calories (bike)

20 seconds rest

Then, 5 rounds of:

40 seconds max DUBs

20 seconds rest

 

Part C)

EMOM for 10 minutes:

180m loop

 

Parts can be done in any order. Each section lasts 10 minutes. Rest 2 minutes between sections.

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

15 minutes to perform 3-4 sets of:

10 RDLs (each leg) with 1-KB

1 minute weighted plank hold

Max rep ring dips (or max suspended ring hold if still working on stability)

 

WOD:

AMRAP in 20 minutes:

3 Wall Walks

10 Ft. Handstand walk from wall* (sub = bear crawl)

10 KB SDLHP 35/53

3 KB Snatch (each arm) 35/53

100m Farmer’s Carry 35/53 (2-KBs)

 

 

 

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