Thursday's WODs!

August 28, 2019

Great job on that stamina sweat fest today! Please make note of our modified Labor Day Class schedule below. We will keep you posted with our Labor Day schedule as we see how this storm develops.

 

Here are your Thursday WODs!

 

Thursday Aug. 29, 2019

 

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

 

Warm-up:

From 0:00-8:00:

20 Calories, then cycle through the following:

20 Perfect Air Squats (using a light plate to press out while squatting if needed)

20 lateral box step-overs

20 Alternating Single-arm Seated DB Press

 

Strength:

 

On a 20:00 running clock, complete the following Push Press Progression:

Set 1: 2 x 5 reps @ 70% 1RM

Set 2: 2 x 3 reps @ 80%

Set 3: 2 x 1 rep @ 90%

Set 4: 10 reps @ 75%

 

WOD:

 

For time:

600m Run (1 loop around block)

21-15-9:

Pull-ups

Push-ups

Then,

600m Run (1 loop around block)

21-15-9:

Air Squats

Ab-mat Sit-ups

 

Post-WOD/Open Gym Accessory work (optional, on your own):

4 Rounds:

12 Weighted Good Mornings

12 Front Rack Step-ups

 

 

Endurance WOD (6am)

 

Buy-in: 1000m Run

 

3 RFT:

12 Over-the-rail Burpees

14/18 Calorie Row

100 DUBs (sub = 200 singles today)

200m Run

 

Then…

 

3 RFT:

1 Rope Climb

20 Box Jumps 20/24

30 Mountain Climbers

40 Single Leg Plate Jumps (20 right, then 20 left) 25/35

50 Flutter kicks holding plate above chest

 

Cash-out: 1000m Run

 

 

Unloaded WOD (6:30pm)

 

Warm-up:

Same as CF

 

Pre-WOD:

3 sets of:

60 second overhead DB hold (1 DB in each hand)

30 second alternating DB push press

30 second DB Lunges

Rest 1 minute

 

WOD:

*See CrossFit

 

 

 

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