Thursday's WODs!

August 22, 2019

Here are your Thursday WODs!

 

Thursday Aug. 22, 2019

 

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

 

Warm-up:

 

One time through the following:

100 Singles

50 Single Leg Singles

25 DUBs (or 75 more singles)

10 half kneeling single arm press (each arm)

15 perfect air squat slow and controlled

10 Hanging Leg Raises

1:00 side plank R/L

30 alternating leg v ups

 

Strength:

 

Bench Press

10 sets of 2 reps, building to a heavy set

 

WOD:

 

AMRAP 5:

Buy-In: 50 Wall Balls 14/20

AMRAP in Time Remaining:

5 SDLHP 65/95

10 DUBs

 

~ REST 2 MINUTES ~

 

AMRAP 5:

Buy-In: 35 Wall Balls 14/20

AMRAP in Time Remaining:

10 Front Rack Lunges 65/95

20 DUBs

 

~ REST 2 MINUTES ~

 

AMRAP 5:

Buy-In: 20 Wall Balls 14/20

AMRAP in Time Remaining:

15 Overhead Squats 65/95

30 DUBs

 

Score = TOTAL REPS

 

 

Endurance WOD (6am)

 

12 stations, 2 minutes of max reps at each station, 1 minute rest between stations:

1. Unders (every 10 unders = 1)

2. Ab-mat Sit-ups

3. Box Jumps 20/24

4. Row (calories)

5. Burpees

6. Wall Balls 14/20

7. 400m Run + Max high knees in remaining time

8. Rope Climbs (every climb to top = 10)

9. OH Lunges with plate 25/35

10. Torso Twists (w/MB)

11. Bike (calories)

12. Squat Jump Heel Clicks

 

 

Unloaded WOD (6:30pm)

 

Warm-up:

Same as CF

 

Pre-WOD Primer:

3 sets of:

5 Single leg Weighted Squats per leg (stand on tall box or squat down to low box. Should be challenging!)

5 Dragon Flags

20 second BACH

 

WOD:

 

4 Rounds of:

40 seconds of burpees

Rest 20 seconds

40 seconds of dumbbell thrusters 20/30

Rest 20 seconds

30 seconds of Ab-mat Sit-ups

30 seconds of hollow rocks

30 seconds R arm DB Snatch

30 seconds L arm DB Snatch

 

*1 minute rest between rounds

Score = total reps

 

 

 

 

Please reload

Featured Posts

Saturday's WODs!

February 22, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

February 13, 2020

Please reload

Archive