Thursday's WODs!

April 11, 2019

Lots of RX's on the board for our Wednesday WOD! Awesome job guys!! Here is your Thursday variety pack of WODs :) Do 1, 2 or all 3!

 

Thursday April 11, 2019

 

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

 

Strength:

 

A) Snatch Triples 8 x 3 reps at 70% of your 1RM snatch.

 

Notes: Show control in the top position with the legs straight for at least one second and then drop the bar instead of taking it down or doing touch and go.

 

B) Barbell Sit-Ups 5 x 10-15 reps with a light barbell.

 

Notes: Keep your heels and butt in the ground and your arms straight.

 

 

WOD:

 

36-24-12:

SDLHP 65/95

Floor Press 65/95

OTB Hops

 

 

Endurance WOD (6am)

 

4 RFT:

400 Meter Run

6 Jumping Pull-Ups

12 Mountain Climbers R/L = 1

400 Meter Row

6 T2B

12 Box Jumps 20/24

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD Strength:

Three sets of:

10 Pronated-Grip Bent-Over DB Row

20 Banded Triceps Pushdowns

10 DB Hammer Curls

 

WOD:

 

3 RFT:

200 Meter Run

6 Strict Pull-Ups

12 Inverted Burpees

200 Meter Row

6 Atomic Sit-ups 25/35

12 Burpee Plate Jumps 25/35

 

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