Thursday's WODs!

January 23, 2020

That was quite the challenge for stamina day today! Great job everyone...and we have lots of fun in store for our Thursday WODs. Here we go!

 

Thursday Jan. 23, 2020

 

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

 

Warm-up:

50 Singles

50 Single Leg Singles

50 DUBs

20 Hollow Rocks

20 second hollow hold

20 plank up-downs

20 second plank hold

 

Then, grab a pipe and empty bar…

 

1 Round w/ PVC

1 Round w/ Empty Barbell:

 

5 Jump Shrug

5 High Pull

5 Muscle Snatch

 

3 OH Squat

3 Snatch Balance

3 Behind the Neck Push Press (snatch Grip)

 

 

Strength: Snatch + Snatch Balance + OHS

40%-1

50%-1

60%-1

65%-1

70%-1

70%-1

 

WOD:

 

AMRAP in 18 minutes:

15 Box Jumps 20/24

12 Hang Power Cleans 75/115

9 Push Press 75/115

12 Back Rack Lunges 75/115

15 Ab-mat Sit-ups

 

 

Endurance WOD:

 

Sprint intevals…

5 Rounds:

AMRAP 5:

200m Run

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter (32 feet) Shuttles

 

2 Minutes Rest Between Rounds.

 

Score = total number of shuttles

 

Post WOD Abs:

3 Rounds of:

10 Inverted Juicers on rower

10 Hanging oblique knee raises (5/side)

 

 

Unloaded (6:30pm)

 

Warm-up:

Quick 5 minutes of coaches choice then getting right into our Field Day WOD!

 

WOD:

With a Running Clock For Time

 

From 0:00-15:00, perform:

500 meter Row

200 meter Dumbbell Farmer's Carry (2x35/50 lb)

350 meter Row

200 meter Kettlebell Farmer's Carry (2x35/53 lb)

200 meter Row

200 meter Overhead plate Carry 25/35

Rest remaining time.

 

Then, from 15:00-22:00, AMRAP of:

2 Wall Ball 14/20

1 Rope Climb

*Continue adding 2 reps every round.

 

Rest 2 minutes

 

Then, from 24:00-31:00, complete:

400m Run

25 HR Push-ups

400m Run

 

Then, from 31:00-38:00:

12 Over the rail hops

10 Calories

8 OH Marching Lunges 25/35

6 Atomic Sit-ups

4 Single Leg Burpee Plate Jumps per leg

 

Rest remaining time.

 

Then, from 38:00-40:00, AMRAP of:

DUBs!

 

 

 

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