Thursday's WODs!

October 24, 2019

Here are your Thursday WODs! And get ready for the 20.3 announcement at 8pm! We have tapered the WOD to prepare, but if you are not doing the Open this year, feel free to challenge yourself! You have 3 WODs to choose from...you can do 1, 2, or all 3!

 

Thursday Oct. 24, 2019

 

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

 

Warm-up: 0:00-10:00:

2:00 of cardio, then for the remaining 8 minutes:

20 Cossacks Lunges, total

20 Seated single arm DB strict press, total

20 Hollow Rocks

20 DB oblique bends, total

 

Strength/Primer:

You will determine your load for the strict press. 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 Strict Press + 5 Push Press (see load suggestion above)

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

 

WOD:

 

3 RFT:

21 KB SDLHP 53/70

15 KB Swings 53/70

9 KB Goblet Squats 53/70

*100 Mountain Climbers after each round

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

3 RFT:

30 Wall Balls 14/20

30 Torso Twists

30 Calories

30 Single arm DB Step-ups (15 per arm)

30 Straight arm DB Sit-up (15 per arm) 20/30

100m Run

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

21-15-9:

KB SDLHP 35/53

KB Swings 35/53

Goblet Squats 35/53

 

Then,

 

30-20-10:

Calories

Push-ups

Single Leg V-ups

 

 

Post-WOD (Optional/On your own):

 

Tabata Hollow Holds x 8 rounds!

Then,

Max effort plank!

 

 

 

 

 

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