Thursday's WODs!

January 15, 2020

And on to our Thursday WODs! As always, lots of fun to choose from...

 

Thursday Jan. 16, 2020

 

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

 

Warm-up:

 

200m Run

10 PVC Pass Thrus

10 Lateral Hops

10 PVC OH Squats

10 PVC Good Mornings

 

200m Row

10 PVC around-the-world (each direction)

10 single leg lateral hops (each leg)

10 Single arm DB thrusters (each arm)

10 Single leg PVC Good Mornings (each leg)

 

Strength: Back Squat 6x3r

 

Back Squat for load:

#1: 3 reps @ 60%

#2: 3 reps @ 70%

#3: 3 reps @ 75%

#4: 3 reps @ 80%

#5: 3 reps @ 85%

#6: 3 reps @ 85%

 

This is week 6 of 12 of the Current Weightlifting cycle

This week is Heavy intensity and should feel heavyish 85% for most lifts. Next week is week 7, light intensity for Block 2, 75% ish.

 

WOD:

 

AMRAP in 15 minutes:

 

100-80-60-40-20:

DUBs

 

25-20-15-10-5:

T2B

Odd rounds (1, 3, 5): Hang Power Clean

Even rounds (2, 4): Hang Power Snatch

 

RX = 65/95

 

 

Endurance WOD:

 

5 RFT:

10 Atomic Sit-ups 15/25

20 OH Lunges 15/25

30 DUBs

 

Then,

 

5 RFT:

10 Single arm KB Thrusters (total) 35/53

20 KB Swings 35/53

30/20 Calories (30 for men, 20 for women)

 

 

Unloaded (6:30pm)

 

Pre-WOD Skills:

EMOM x 20:

Alternate movements each Round

 

Odd:

Max Bar Muscle Ups (see scaling options below)

Max HSPU (see scaling options below)

 

Even:

Rest

 

Scaling for Bar Muscle Ups:

• Jumping BMU

• Chest to Bar Pull-Ups

• Pull-Ups

• Ring Rows (as hard as possible - i.e Feet elevated)

Scaling for HSPU

• HSPU negatives

• Wall Walks

• Seated Dumbbell Z-Press

• Handstand kick-ups

• Handstand Holds

• Shoulder Taps

 

WOD:

Choose part A or B of EWOD and complete for time!

 

 

 

 

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