Thursday's WODs!

December 18, 2019

Here are your Thursday WODs!

 

Thursday Dec. 19, 2019

 

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

 

Warm-up:

Pick 1

Row 500 / Run 400 / Jump Rope 3 min

 

Then, 2 Rounds

3 x Strict Pull-ups

6 x Spiderman Burpees (Chest to floor, spiderman lunge, chest to floor, jump)

9 x MB Thrusters

12 MB Torso Twists

 

Strength:

 

Front Squat Waves

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

2 Minutes Rest

Set 4: 6 Reps

Set 5: 4 Reps

Set 6: 2 Reps

2 Minutes Rest

Set 7: 6 Reps

Set 8: 4 Reps

Set 9: 2 Reps

 

Notes:

For these waves, you have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 2:00.

 

WOD:

 

“Happy Hour” – from CompTrain

 

3 Rounds:

12 Power Cleans 95/135

12 Chest to Bar Pull-ups

12 Push Jerks 95/135

12 Toes to Bar

 

 

Endurance WOD:

 

Warm-up:

See CF

 

EWOD:

 

AMRAP 8:

800 Meter Run

40 Calories

AMRAP 10 Push-ups + 20 Mountain Climbers

 

Rest 2 Minutes

 

AMRAP 8:

600 Meter Run

30 Calories

AMRAP 10 Jumping Pull-ups + 20 Marching Lunges

 

Rest 2 Minutes

 

AMRAP 8:

400 Meter Run

20 Calories

AMRAP 10 Atomic Sit-ups 25/35 + 20 Squat Thrust Plate Jumps

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

Pre-WOD Core/Posterior Chain:

3 Rounds of:

10 Table Top Knee to opposite elbow (each side)

1 minute plank

10 Single leg glute bridges (each leg)

 

WOD:

30-20-10:

Row Calories

Dumbbell Push Press 35/50

 

... Directly Into:

 

10-20-30:

Alternating Dumbbell Snatches 35/50

Wallballs 14/20

 

 

 

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