Thursday's WODs...HAPPY BIRTHDAY LIPS!!!

December 13, 2018

Here are your Thursday WODs! And BIG HAPPY BIRTHDAY to COACH Lauren Lipman!!! We've added one of your favorite movements as the cash-out to our super fun WOD! Enjoy :) Hope you have the happiest of birthdays. We love you!!

 

Thursday Dec. 13, 2018

 

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

 

Strength:

A) Barbell bentover Row (overhand grip) - 3 x 10 reps

B) Ring Dip + Suspended leg raise - 3 x 8 reps

C) BACH - 3 x 20 sec

 

WOD:

 

3 RFT:

10 Power Snatches 75/115

20 Box Jump Overs

10 Atomic Wall Balls 14/20

 

Cash-out: 5 Bar Muscle ups for the Lipster + 35 birthday burpees!!

 

Endurance WOD (6am)

 

AMRAP in 35 minutes:

120 Singles (60 forward and 60 backwards)

90 second plank hold

600m Run

30 Box Jump Overs 20/24

600m Row

90 second wall sit

120 Single leg Singles

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

Same as CrossFit, but use dumbbells for BO row instead of the barbell.

 

WOD:

 

50-40-30-20-10:

MB Cleans 14/20

Box Jumps

 

500-400-300-200-100:

Meters of rowing

 

 

 

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