Thursday's WODs...bring on 20.2!

October 16, 2019

It's an exciting day tomorrow...the release of Open WOD 20.2 is happening at 8pm! We will be having the second week of our Friday Night Lights event on Friday at 5:30pm. Additionally, the Open WOD will be programmed for all Friday morning classes as well. Any predictions as to what it will be??

 

In the meantime, here are your Thursday WODs...

 

Thursday Oct. 17, 2019

 

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

 

Warm-up:

3 Rounds:

100 Unders

10 Single Leg RDLs (unweighted)

10 Hollow Rocks

5 Back Jacks

10 Press out squats (light weight)

 

Strength/Primer:

 

You will determine your load for the deadlifts. If you are planning on doing the Open WOD on Friday, choose a moderate weight around 65% of your max. If you would like to go a little heavier and are not participating in the Open, feel free to challenge yourself and shoot for a load around 75-80% of your 1RM.

 

5 Sets of:

5 Deadlifts (see load suggestion above)

45 second isometric hold of your choice (ie. Plank hold, hollow hold, hanging hold, wall sit, etc)

 

WOD:

 

3 RFT:

15 Hang Power Cleans 95/135

10 Front Squats

5 S2OH

10 Burpees

15 OTB Hops

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

3 Rounds of:

10 SL Plate Jumps per leg 25/35

15 Wall Balls 14/20

10 Atomic Sit-ups with plate

15 Torso Twists

 

Then,

 

3 Rounds of:

15 Calories

20 Marching Lunges

150m Run

20 Tuck Jumps

 

Then,

 

3 Rounds of:

20 Singles

25 Hollow Rocks

20 DUBs

25 second hollow hold

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

21-15-9:

KB Snatches (each arm) 26/35

Burpees

DB Front Rack Lunges 20/30

DB Thrusters

Suspended Knee-ups from low rings

KB Flip Squats 26/35

Push-ups

*400 meter after each round

 

 

 

 

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