Thursday's WODs!

November 8, 2018

Here are your Thursday WODs!

 

Thursday Nov. 8, 2018

 

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

 

Strength:

 

A) Kettlebell Halos @ 15-53lbs x 10/direction x 2

 

Notes: Holding a kettlebell "by the horns", rotate around your head clockwise for 10, then counterclockwise for 10.

 

 

A2) Close-grip Bench Press @ 70% x 10 x 2

 

Notes: Hands shoulder width apart, keep the elbows tight to your sides.

 

B1) Suitcase Carry @ 40-70lbs x 50m (2L) x 3

 

Notes: Holding onto a dumbbell with one hand, not letting it touch your body, maintain a lockout at the elbow, stand up straight without leaning, walk two lengths.

 

B2) Single-arm Overhead Carry @ 40-70lbs x 50m (2L) x 3

 

Notes: Super set! Once you finish the previous set, with the same arm you're going to throw that dumbell overhead and walk two more lengths. No leaning!!

 

WOD:

AMRAP in 20 minutes:

200m Run/Row

20 Wall Balls 14/20

200m Run/Row

20 Devil’s Press 20/30

200 Run/Row

20 C&J 65/95

 

Endurance WOD (6am)

Part A)

100-200-300-400-500:

Singles

Hundred meter run

 

Part B)

50-40-30-20-10:

Calories

Rounds 1/3/5: OH Lunges 25/35

Rounds 2/4: Ab-mat Sit-ups

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

Same as CrossFit strength but sub A2 for:

2 x 10 kip swings

2 x 10 kipping pull-ups

 

WOD:

 

AMRAP in 20 minutes:

10 Single Leg Deck Squats

100 Unders

20 Devil’s Press 20/30

200m MB Run 14/20

30 Wall Balls 14/20

300 Row

40 OH Lunges w/plate 25/35

400m Run

 

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