Thursday's WODs...then, get ready for a special Friday chipper for the holidays!!

December 20, 2018

Here are your Thursday WODs! And then get excited...we have our 12 Days of Christmas WOD coming to you on FRIDAY!!!! You won't want to miss it ;)

 

Thursday Dec. 20, 2018

 

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

 

Strength:

 

A) 4 sets of: Back Squat x 5-6 reps @ 30X1

*Use a weight that is challenging, however you are still able to complete the 3 second decent and 1 second accent effectively

B) 4 sets of 5 IYTW (2 sets with thumbs up, 2 with thumbs down)

https://www.youtube.com/watch?v=heIfgqvo-Q8

 

WOD:

 

Complete the following for time. Precede each exercise with 10-20-30-40-50-60 DUBs (sub 2:1 singles).

10 Power Cleans

10 Front Squats

10 Push Press

10 Back Squats

10 BTN Push Press

5 Bear Complexes

 

RX = 95/135

 

Endurance WOD (6am)

 

Two sets for max reps:

3 Minutes of Rowing (calories)

2 Minutes of Max Unders

1 Minute of Max Surfers

3 Minutes to complete a 500m Run

2 Minutes of Max Ab-mat Sit-ups

1 minute of Max Calories on the Assault bike

3 Minute of Max Step-ups 20/24

2 minutes of max seconds plank hold (every second = 1 rep)

1 minute REST

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Skills!

 

Every 3 minutes, for 18 minutes (two sets of each):

 

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

 

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

 

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work. For example, work on pull-ups, dips, hips to rings, etc)

 

WOD:

AMRAP in 15 minutes:

1 Rope Climb

10 Devil’s Press 20/30

20 Front Rack Step-ups 20/24

20 second BACH

 

 

 

 

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