Thursday's WODs!

December 27, 2018

Here are your Thursday WODs! Back to regular class schedule tomorrow :)

 

Thursday Dec. 27, 2018

 

NOTE: IN ORDER TO MAKE IT ON THE LEADERBOARD FOR "ANNIE" YOU MUST HAVE SOMEWHAT WATCH AND COUNT YOUR REPS. PREFERABLY A COACH!

 

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

 

Strength:

A) 5 x 5 Push Press at 75% 1RM

B) 3 x 10 Banded Pull-aparts

 

WOD:

 

From 0:00-10:00:

“Annie”

50-40-30-20-10:

DUBs

Ab-mat Sit-ups

 

Rest in remaining time

 

From 10:00-20:00:

AMRAP in 10 minutes:

5 Hang Power Snatch 55/75

10 OH Lunges 55/75

15 Push-ups

 

**NO DROPPING 55/75 BARBELLS FROM OVERHEAD!!!!

 

Endurance WOD (6am)

 

2 Rounds:

800m Run/Row

10 Atomic Sit-ups 25/35

600m Run/Row

20 Calories

400m Run/Row

30 OH Lunges 25/35

200m Run/Row

40 Singles + Single Leg Singles

 

*One of the rounds is entirely running, the other is entirely rowing

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

 

“Annie”

50-40-30-20-10:

DUBs

Ab-mat Sit-ups

 

*10 minute CAP!

Scale with 2:1 singles

 

WOD:

From the main site!

 

Tabata handstand push-ups

Rest 1 minute

Tabata single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

 

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

*Score = total reps

 

 

 

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