Thursday's WODs!

October 3, 2019

Here are your Thursday WODs!

 

Thursday Oct. 3, 2019

 

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

 

Warm-up:

1 time through:

1:00 cardio

5 Single leg airplane per leg

10 split squat per leg

10 Cossacks lunges

10 RDL per leg light/moderate weight

1:00 Pull Up Bar hang

 

Strength:

Clean & Jerk to 85%

Every 2 minutes, for 12 minutes (6 sets) of:

Clean & Jerk x 1.1

(2-3 second reset between singles)

 

*Set 1 - 60% of 1-RM

*Set 2 - 65%

*Set 3 - 70%

*Set 4 - 75%

*Set 5 - 80%

*Set 6 - 85%

 

WOD:

 

4 x AMRAP in 3 minutes, 1 minute rest in between rounds:

7 Back Squats 95/135

5 Push Jerks 95/135

3 Thrusters 95/135

 

AMRAP in remaining time:

Round 1: HSPU

Round 2: T2B

Round 3: OTB Burpees

Round 4: Ab-mat Sit-ups

 

Post-WOD (Optional, on your own)

 

Upper Body Strength Endurance Finisher:

 

2-3 sets at each station:

Station 1 – Seated on floor DB Strict Press (right arm) x 10 reps

Station 2 - Seated on floor DB Strict Press (left arm) x 10 reps

Station 3 – Barbell Skull Crushers x 10 reps

Station 4 – Floor Wipers x 10 reps

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

0:00-10:00:

Every 2 minutes x 5 sets:

90 seconds of max calories

30 seconds rest

 

REST 2 MINUTES

 

12:00-22:00

Every 2 minutes x 5 sets:

200m Run + Max DUBs in 90 seconds

 

REST 2 MINUTES

 

24:00-?

 

For time:

30-20-10:

Wall Balls 14/20

OH Lunges 14/20

Torso Twists

 

 

Unloaded (6:30pm)

 

Warm-up: See CF

 

Pre-Wod:

 

4 sets, not for time:

100-75-50-25:

 

Unbroken DUBs

OR

10-10-10-10:

DUBs attempts

 

Then,

 

Max effort strict pull-ups / Ring Dips (alternating rounds)

 

WOD:

 

4 x AMRAP in 3 minutes, 1 minute rest in between rounds:

 

13 KB SDLHP 35/53

11 KB Swings 35/53

9 Goblet Squats 35/53

 

AMRAP in remaining time:

Round 1: HR Push-ups

Round 2: Ab-mat Sit-ups

Round 3: Dips

Round 4: Calories

 

 

 

 

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