Thursday's WODs!

July 25, 2019

Here are your lovely Thursday WODs!

 

Thursday July 25, 2019

 

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

 

Strength:

 

Deadlift (unbroken sets):

15 @ 40% 1RM

12 @ 50% 1RM

9 @ 60% 1RM

6 @ 70% 1RM

3 @ 80% 1RM

 

*After each set, complete 30% of our Max HSPU from Wednesday. Make sure you do the same movement that you did for your max attempt on Wednesday (ie. If you used 1 abmat, use 1 abmat again. If you substituted regular pushups, substitute regular push-ups again and do 30% of the number of reps)

 

WOD:

 

3 Rounds of:

5 x (Power Clean + Hang Squat Clean = 1) 65/95

10 Sit-ups

20 second hollow hold

 

Then,

 

2 Rounds of:

5 x (Power Snatch + Hang Squat Snatch = 1)

10 Jumping Pull-ups

20 second overhand grip chin-over-the-bar hold

 

 

Endurance WOD (6am)

 

Broken “Angie” goes for a run!

 

4 RFT:

500m Run

25 Pull-ups (sub = ring rows or jumping pull-ups…no bands today)

25 Push-ups (good ones!)

25 Ab-mat Sit-ups

25 Air Squats

 

 

Unloaded WOD (6:30pm)

 

3 RFT:

800m Run

60 DUBs (3:1 Singles)

40 Single arm push Press 35/50

20 DB Suitcase Box Step-Overs (10 per arm), 20’’ box

 

Post-WOD:

3 Rounds of:

20 seconds back extensions

20 seconds superman hold

20 seconds rest

20 seconds side plank dips (right)

20 seconds side plank hold (right)

20 seconds rest

20 seconds side plank dips (left)

20 seconds side plank hold (left)

20 seconds rest

20 seconds hollow rocks

20 seconds hollow rock hold

20 seconds rest

 

 

 

 

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