Thursday's WODs!

September 26, 2019

Here are your wonderful Thursday WODs...brought to you by the wonderful Coach Matt Campbell!!

 

Thursday Sept. 26, 2019

 

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

 

Warm-up:

1:30 row

10 lateral step ups R/L

10 Upright Row R/L

15 Bulgarian split lunge R/L

30 alternating leg v-up

 

Strength:

 

3 Rounds of the following. Use challenging loads for each.

Station 1 - Dumbbell Bench Press x 8-10 reps @ 21X1

Station 2 - Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Station 3 - Suitcase Carry (KB or DB) x 100 Meters (50 meters each side)

 

WOD:

 

Every 3 minutes for 5 rounds (no rest unless you finish early):

 

5 Pistols per side

7 Pull-ups

12 SA DB Hang Clean & Jerk 35/50 (total)

15 Mountain Climbers R/L = 1

 

Post-WOD (Optional, on your own)

 

Posterior Chain Accessory Finisher:

3 sets of:

15 Banded glute bridges per side

10 Single leg RDLs/side (weighted or unweighted. Focus on keeping hips square)

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

27-21-15-9:

Push-ups

Mountain Climbers R/L = 1

Air Squats

Calories

*Accumulate 1500m of running at any point

 

Post-WOD (Optional, on your own)

Posterior Chain Accessory Finisher:

See CF

 

 

Unloaded (6:30pm)

 

Warm-up: See CF

 

Pre-Wod: Death by Squat Thrust Plate Jumps (increase by 3 every minute)

 

WOD:

 

Every 4 minutes for 5 rounds (no rest unless you finish early)

5 pistol squats per side

7 deck squat jumps

10 Calories

12 Wall Balls 14/20

16 SA DB Push Press 25/35

 

Post-WOD (Optional, on your own)

Posterior Chain Accessory Finisher:

See CF

 

 

 

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