Thursday's WODs!

November 21, 2019

Here are your Thursday WODs!

 

Thursday Nov. 21, 2019

 

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

 

Warm-up:

2 minutes of cardio, then:

 

2 ROUNDS (or for 8 minutes)

10 Lunges (foreward)

10 Can Openers (5/side)

10 lunges (backward)

10 Barbell Sit-ups

5 good mornings

5 Back Squats

10 Spiderman lunges

 

Strength:

 

Back Squat find 3RM

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3RM

 

WOD:

 

3 RFT:

400m Run

10 Pull-ups

10 Push-ups

10 Front Squats 75/115

10 KB Swings 53/70

 

 

Endurance WOD (6am)

 

Warm-up:

See CF

 

WOD:

 

Partition the following, however you see fit:

3000m Run

3000m Row

300 DUBs

300 Feet Marching Lunges

3 minute plank hold

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

 

AMRAP in 20 mins:

20 Single arm KB Thrusters 35/53

15 KB Swings

10 HR Push-ups (sub HR push-ups)

5 Calorie Bike (or 10 calorie row)

 

 

 

 

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