Thursday's WODs!

July 10, 2019

Here are your Thursday WODs!

 

Thursday July 11, 2019

 

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

 

Strength: 20 minutes to complete:

 

3 Rounds (not for time) of:

400m Row, 400m Run, or 1K bike (record SLOWEST time)

MAX REPS bench press at 70% 1RM (record LOWEST set)

 

WOD:

25-20-15-10-5:

Calories

20-16-12-8-4:

Back Rack Lunges 65/95

15-12-9-6-3:

Overhead Squats 65/95

10-8-6-4-2:

Burpees

 

 

Endurance WOD (6am)

 

30-25-20-15-10-5:

Calories

 

24-20-16-12-8-4:

Suitcase Lunges 26/35 (switch arms halfway through)

 

18-15-12-9-6-3:

KB Thrusters 26/35 (1-KB)

 

10-8-6-4-2:

Burpees

 

*200m Run after each round

 

 

Unloaded WOD (6:30pm)

 

Strength/Pre-WOD: 20 minutes to complete:

 

3 Rounds (not for time) of:

400m Row, 400m Run, or 1K bike (record SLOWEST time)

8 Bottom-up KB Presses per arm

8 KB Straight arm sits per arm

 

WOD:

 

For time:

 

Buy-in: 100-90-80-70-60-50-40-30-20-10:

Singles/Mountain Climbers (alternating rounds)

 

Then…

10-20-30-20-10:

Wall Balls 14/20

DB Renegade Row 20/30

 

 

 

 

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