Thursday's WODs!

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