Thursday's WODs!

September 12, 2019

Sorry for the late post! Here are your Thursday WODs...

 

Thursday Sept. 12, 2019

 

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

 

Warm-up: 10 minutes on the clock:

 

500m row, then cycle through the following for the remaining time:

 

10 DB Snatch/arm

5 Single arm DB OHS/arm

10 Weighted GHD Sit Up

20 Marching Lunges

 

Strength:

Front Squat

*Set 1 - 5 reps @ 70% of 1-RM

*Set 2 - 4 reps @ 80%

*Set 3 - 3 rep @ 85%

*Set 4 - 3 reps @ 90%

 

WOD:

 

Some fun from Coach Matt…

 

20-40-10:

MB Sit-up and Toss 14/20 (see standards below)

10-20-5:

Hang Power Cleans 105/155

*100m Farmer’s Waiter’s Walk after each round 35/53

 

Standards:

For the MB Sit-up and Toss, feet must stay at least 1 foot away from wall and MB must touch the ground when it is overhead

 

Core Accessory work (Optional/On your own)

3 sets of:

Table-Top Knees to Elbows per side

:15 Second Dip hold

10 Belly Jacks

:15/:15/:15

Orange Squeezers/Flutter Kicks/Hollow Hold

 

 

Endurance WOD (6am)

 

AMRAP in 35 minutes:

500m Run

10 Burpee Pull-ups

20 OH Marching Lunges w/plate 25/35

30 MB G2OH 14/20 (no dropping! Ball must stay in contact with hands)

20 Hollow Rocks

10 Single Leg Deck Squat Jumps to Plate 25/35

500m Row

 

*Accumulate 500 DUBs at any point during the workout

 

Post-WOD:

Core Accessory work (see CrossFit programming)

 

 

Unloaded WOD (6:30pm)

 

Warm-up:

Same as CF

 

WOD:

 

AMRAP in 20 minutes:

20 DB Thrusters 20/30

20 Ring Rows

20 DB Front Rack Lunges

20 Calories

20 DB Snatch

 

Post-WOD:

Core Accessory work (see CrossFit programming)

 

 

 

 

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