Thursday's WODs! Let's give those hands a break!

June 6, 2019

Great job on that Hero WOD today!! Our new leadboard is up with lots of new names and updated scores!! We will give our hands a little break tomorrow after all those BMUs!

 

Here are your Thursday WODs...

 

Thursday June 6. 2019

 

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

 

Strength:

 

A) 1 ¼ Back Squats (from floor)

 

Complete 5 sets of 5 reps. Start at 50% 1RM back squat and build up to a heavy set. Focus on keeping your chest up and hamstrings engaged.

 

B) Bench Press

 

5 sets of 5 reps at 75% 1RM

 

*Superset A with B.

 

WOD:

 

0:00-1:00:

AMRAP Hang Squat Cleans 65/95

 

1:00-2:00:

AMRAP Front-Rack Lunge (right)

 

2:00-3:00:

AMRAP Front-Rack Lunge (left)

 

3:00-4:00:

AMRAP Push Press

 

4:00-5:00:

Run 200m

 

5:00-7:00:

MAX Curtis P complexes (count each complex as 4 reps)

 

7:00-8:00:

REST

 

Then…REPEAT FOR 1 MORE ROUND!

 

 

WOD time = 15:00

 

Curtis P complex = hang squat clean, lunge right, lunge left, push press

 

 

Endurance WOD (6am)

 

AMRAP in 30 minutes:

1 Rope Climb

2 Hundred meter Run

3 Burpee Box Jumps

4 Hundred meter Row

5 Atomic Sit-ups to OH Step-ups 25/35+

40 DUBs

30 second hollow hold

20 second BACH (bent arm chin hang)

10 Calorie Bike

 

 

Unloaded WOD (6:30pm)

 

Pre-WOD: Turkish Get-up Review

 

 

 

Then:

 

Complete 10 TGUs per arm. Increase weight when you become comfortable and proficient with the movement.

 

WOD:

 

0:00-1:00:

AMRAP DB or KB Goblet Squats 25/35

 

1:00-2:00:

AMRAP Shoulder-to-overhead (right)

 

2:00-3:00:

AMRAP Shoulder-to-overhead (left)

 

3:00-4:00:

AMRAP High Pull (right)

 

4:00-5:00:

AMRAP High Pull (left)

 

5:00-7:00:

200m Single-arm Farmer’s Carry

 

7:00-8:00:

AMRAP Unders (10 unders = 1)

 

8:00-9:00: REST

 

Then…REPEAT FOR 1 MORE ROUND!

 

Total time = 17:00

Score = total reps

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