Thursday's WODs!

November 14, 2019

Here are your Fabulous Thursday WODs!

 

Thursday Nov. 14, 2019

 

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

 

Warm-up:

20 calories, then 2 rounds of:

10 Russian Baby Makers

5 Dive Bombers

10 DB Curl and Press

20 Second Ring Support hold

20 second dip hold

 

 

Strength:

 

EMOM x 5 minutes:

1 Pausing Back Squat (3 second pause)

1 Back Squat

Load: 75% 1RM Back Squat

 

Rest 1 minute

 

EMOM x 5 minutes

3 Back Squats @ 80% 1RM

 

WOD:

 

3 RFT:

200m Farmer’s Carry 35/53

21 Deadlifts 95/135

15 Ring Dips

9 Front Squats 95/135

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

3 Rounds of 90 seconds of max reps at each station. 30 seconds rest between stations and between rounds:

1. Calories

2. Deck Squat Jumps

3. Push-up Mountain Climbers (push-ups + R/L MC = 1)

4. Jump Rope Complex (2 right leg only singles+ 2 left leg = 1)

5. Monkey Swings (K2E + T2B + Pull-up = 3, therefore each completed movement counts as 1)

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

3 RFT:

200m Farmer’s Carry 35/53

21 KB SDLHP

15 Goblet Squats

9 (K2E+T2B = 1) Complexes

 

 

 

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