Thursday's WODs!

April 18, 2019

And we are over the Wednesday hump! Here are your Thursday WODs...

 

Thursday April 18, 2019

 

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

 

Strength:

 

A) Front Squat 5 x 5 reps at 80% of your 1RM

 

Notes: Squat down slowly, stand up fast without a pause in the bottom position, and pause for three seconds in the top position between reps while keeping both the heels and toes in the ground at all times.

 

B) Dead Hang (without straps) Accumulate 2 minutes in sets of 20-30 seconds.

 

Notes: Breath, relax and make yourself as long as possible in order to intensify the stretch. You are not allowed to use straps, but still have to try to relax while hanging.

 

WOD:

 

4 RFT:

30 DUBs

20 Toes-to-Bar

10 Double Dumbbell Clean & Jerks 35/50

5 Strict Pull-ups

 

 

Endurance WOD (6am)

 

For time:

1,000-m row

50 Ab-mat Sit-ups

1,000-m run

100 push-ups

1,000-m row

150 squats

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

 

A) 2 Rounds of the following KB Drills:

Kettlebell Halos x 10 (5 in each direction)

Kettlebell Press x 5 (left side)

Kettlebell Windmills x 5 (left side)

Kettlebell Press x 5 (right side)

Kettlebell Windmills x 5 (right side)

Kettlebell Push Press x 5 (left side)

Kettlebell Waiter Carry x 100m (left side)

Kettlebell Push Press x 5 (right side)

Kettlebell Waiter Carry x 100m (right side)

 

B) Alternating EMOM for 8 minutes of:

Odd: 10 KB Swings (challenging weight)

Even: Max push-ups in 30 seconds

 

WOD:

 

For time:

 

Buy-in: 500m Run

 

5 Rounds of:

50 Singles

5 Burpee Plate Jumps

5 Atomic Sit-ups

5 OH Lunges R/L = 1

 

Cash-out: 500m Plate Run

 

 

 

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