Thursday's WODs!

May 8, 2019

Here are your Thursday WODs!

 

Thursday May 9, 2019

 

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

 

Strength:

 

A) Ring or Bar Dips

 

4 sets of max unbroken reps. If you are using assistance, it should be challenging enough that you cannot do more than 10 reps in a row

 

B) Barbell Sit-ups

 

5 x 12 reps with an empty barbell

 

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

 

C) 3 x 5 reps Supinated Grip Jumping pull-ups, finishing with a 20-sec BACH after your last rep

 

WOD:

 

2 RFT:

20 Lateral Box Step-Overs w/ 20/30# DBs (everyone to 20’’)

10 Squat Cleans 95/135

20 Calorie Row

10 Monkey Swings (K2E + T2B + Pull-up = 1)

 

 

Endurance WOD (6am)

 

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 45 seconds of max calories

Minute 2 – 45 seconds of max burpees

Minute 3 – 45 seconds of max box jumps

Minute 4 – 45 seconds of max DUBs

Minute 5 – 45 seconds of max abs (alternate rounds of ab-mat sit-ups and hollow rocks)

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – 15 Bench Single Leg Bridges per leg 

 

Demo video:

 

Station 2 – 8 reps of each: IYTW 

 

Demo video:

 

Station 3 – Max hold (plank, handstand, BACH)

 

WOD:

 

3 RFT:

20 Lateral Box Step-Overs w/ 20/30# DBs (everyone to 20’’)

10 Burpees

20 Calorie Row

10 Inverted Burpees

 

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