Thursday's WODs!

January 30, 2020

Awesome job on that very challenging stamina version of "DT" today! Now on to your Thursday WODs!

 

Thursday Jan. 30, 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

10 plank up-downs

10 HR Push-ups

 

Then, grab a pipe and complete:

20 x PVC Pass Thru

10 x PVC Around the World L

10 x PVC Around the World R

10 x Snatch Push Press

10 X Overhead Squat

 

Strength: Snatch Pull 6x3

 

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps @ 90%

#4: 3 reps @ 100%

#5: 3 reps @ 110%

#6: 3 reps @ 115%

 

WOD:

 

21-15-9:

SDLHP 75/115

30 Second hollow hold

Overhead Squats 75/115

30 second handstand hold

 

 

Endurance WOD:

 

AMRAP 5:

200’ Walking Lunge (No Weight)

35 AbMat Sit-ups

Max Calories

 

Rest 1 Minute

 

AMRAP 5:

100’ Single Dumbbell Walking Lunge RIGHT ARM 35/50

50 AbMat Sit-ups

Max Calories

 

Rest 1 Minute

 

AMRAP 5:

100’ Single Dumbbell Walking Lunge LEFT ARM 35/50

50 AbMat Sit-ups

Max Calories

 

Rest 1 Minute

 

AMRAP 5:

200’ Walking Lunge (No Weight)

50 AbMat Sit-ups

Max Calories

 

Rest 1 minute

 

Then:

5 Rounds of:

200m Run

10 Burpee Pull-ups

 

You will have 2 scores: total calories and total time.

 

 

Unloaded (6:30pm)

 

Pre-WOD:

3 sets (12:00) of:

Minute 1: 8 2-KB Romanian Deadlifts

Minute 2: 5-10 Strict Handstand Pushups

Minute 3: 20 GHD Sit-ups or 20 V-ups

Minute 4: 5-10 Strict Pull-ups

 

WOD:

3 x 5-minute AMRAPs with 1 minute rest in between:

Buy-in:

Round 1 – 500m Run

Round 2 – 500m Row

Round 3 – 1.2K Bike

Then, max Rounds in Time Remaining:

8 Deck Squat Box Jumps 20/24

8 Burpee Pull-ups

 

 

 

 

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