Thursday's Recovery WODs!

July 18, 2019

Now THAT was a tough stamina WOD today! Way to push through it guys! We will have a recovery WOD for our regular CrossFit class tomorrow...courtesy of Coach Matthew Campbell!

 

Thursday July 18, 2019

 

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

 

Strength:

 

Bench Press – 5x5 @ 65%

Assistance – 5x7 per arm KB windmill

 

WOD - from Coach Matt! <3

 

18min AMRAP

15 pull-ups

30 sec Plank

15 squat jumps

30 second superman hold

15 grasshoppers R/L =1

30 second wall sit

 

 

Endurance WOD (6am)

 

4 RFT:

15 Calories

20 Wall Balls

15 MB Sit-up and Toss to Wall

20 Singles

15 Single Leg Singles (per leg)

10 Burpees over your rope

150m Run

 

 

Unloaded WOD (6:30pm)

 

Strength/Pre-WOD: Core Burner!

5 Rounds (not for time) of:

1 minute handstand hold

21 hollow rocks

*sub plank hold for handstand hold if needed

 

WOD

 

27-21-15-9:

Pull-ups

200m Run

Push-ups

200m Row

 

 

 

 

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