Thursday's WODs, and the release of 20.4!

October 30, 2019

Here are your Thursday WODs everyone! We've also got the release of Open WOD 20.4 tomorrow night at 8pm. Stay tuned! Also, costumes are welcome tomorrow...HAPPY HALLOWEEN!!!

 

Thursday Oct. 31, 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:

15 minutes to build up to a heavy set of:

3 Deadlifts + 2 Hang Power Cleans + 1 Thruster

 

WOD:

 

For Time:

Buy-In: 95 Double-Unders

6 Rounds of:

12 SDLHP 65/96

24 OTB Hops

12 Push Press 65/95

Cash-Out: 95 Double-Unders

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

Buy-in:

Regionals 10.4 (Canada):

50-40-30-20-10:

DUBs

10 burpees after each round

 

Then,

 

3 Rounds of:

600m Run

400m Row

50 Foot Handstand Walk (sub = 50 foot bear crawl + 50 foot crab walk)

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

Buy-In: 95 Double-Unders

6 Rounds of:

12 Single arm DB Clean and Presses 35/50

24 Mountain Climbers

12 Single arm DB Thrusters 35/50

Cash-Out: 95 Double-Unders

 

Post-WOD Abs:

3 Rounds of:

20 Sit-ups

10 Contralateral V-ups

20 Hollow Rocks

10 Reverse Sit-ups

 

 

 

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