Thursday's WOD choices!

August 14, 2019

Here are your Thursday WODs! Hope you are all recovering well from Top Gun and Air Force! If you are sore, remember that you can still come in and do some active recovery or at least some stretching! Lots of WOD choices tomorrow so NO EXCUSES!

 

Thursday Aug. 15, 2019

 

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

Warm-up:

One time through the following:

1:30 bike or row

10 inchworm with push-up and spiderman lunge (each side)

15 Single Arm Russian KB swings per arm

60m single arm overhead dumbbell walk each arm

15 press out air squat 

 

Strength: 15 minutes to complete:

Strict Press – 8 sets of 3 reps

Start the first set at 70-75% in increase if you feel good.

 

WOD:

 

AMRAP in 15 minutes:

60 DUBs

5 Burpee Pull-ups

5 Power Cleans 75/115

5 Hang Power Cleans 75/115

5 Push Press 75/115

10 Back Rack Lunges

 

 

Endurance WOD (6am)

 

10-20-30-40-50-40-30-20-10:

Unbroken DUBs

Mountain Climbers

*1 rope climb after each round

 

Then:

 

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

Calories

Push-ups

*1 tuck jump after each round

 

 

Unloaded WOD (6:30pm)

 

Warm-up:

Same as CF

 

Pre-WOD Primer:

3 sets of:

9 Suitcase Deadlifts (Each Side)

15 Weighted Glute Bridges (each side)

20 Banded Pull-Aparts

 

 

 

WOD:

 

AMRAP in 15 minutes:

60 DUBs

5 Burpee Pull-ups

5 Russian KB Swings 53/70

5 American KB Swings 53/70

5 KB Snatch (each arm) 35/53

5 KB Single arm OH Lunges (each arm) 35/53

 

 

 

 

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