Thursday's WODs!

February 6, 2020

Here are your variety of options for Thursday WODs!

 

Thursday Feb. 6, 2020

 

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

 

Warm-up and Mobility!

 

1:00 Pigeon L

1:00 Pigeon R

10 Reverse Lunges

10 Cossacks Squats

 

THEN, 2RDS w/ a KB:

 

10 x Russian KB Swings

5 x Single Leg Deadlift L

5 x Single Leg Deadlift R

5 Goblet Squats w/ 3 sec hold at the bottom

10 x Weighted Hip Bridge w/ KB

 

Strength: Back Squat 6x2

 

#1: 2 reps @ 60%

#2: 2 reps @ 70%

#3: 2 reps @ 75%

#4: 2 reps @ 80%

#5: 2 reps @ 85%

#6: 2 reps @ 80%

 

WOD:

 

:40 on / :20 rest

x 4 Rounds (16 min total)

 

KB Swings 53/70

Hollow Rocks

Jumping Pull-ups

Plank hold

 

 

Endurance WOD:

 

5 RFT:

1 min. row for calories

1 min. bike for calories

100 DUBs

50 Ft. Handstand Walk

100m Heavy Farmer’s Carry 53/70 (2 KBs)

 

*For the row and the bike, use the timer on the erg for 1 minute.

 

You will have 2 scores:

1) total calories

2) total time

 

 

Unloaded (6:30pm)

 

Pre-WOD:

 

3 sets of:

10 Pull-ups to high rings (sub = ring row)

10 Push-up KB Pull Throughs

1 minute handstand hold (tight core!)

5 Dragon Flags

 

WOD:

 

See CF, but use 35/53# KB

 

 

 

 

 

Please reload

Featured Posts

Sunday's WODs! Last day of WODapalooza...

February 23, 2020

1/10
Please reload

Recent Posts

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

Please reload

Archive