Thursday's WODs!

February 20, 2020

Here are your Thursday WODs!

 

Thursday Feb. 20, 2020

 

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

 

Warm-up:

Run or Row 400m, then:

1RD

20 x Jumping Jacks

20 x Lunges

15 x V-ups

15 x Good Mornings

10 x Scorpions

10 x Supermans

5 x Burpees

5 x Inch Worm Push-Ups

 

Strength:

 

Speed Sumo Deadlift w/ Band

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

#6: 3 reps

 

For Setup you can use either of these two styles

 

 

WOD:

 

3 RFT:

20 Pistols (sub = single leg squats to small box or bench)

10 C&J 95/135

 

 

Endurance WOD:

 

3 RFT: (top to bottom, bottom to top, then top to bottom – or vice versa)

10 Jumping Pull-ups

200m Run

30 HR Burpees

30/40 Calories (half row, half bike)

50 Backwards Singles

 

Post-WOD: See unloaded post-WOD below

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

WOD:

10 DB Front Squats

20 DB Push Press

30 DB Front-Rack Lunges

30/40 Calories (half row, half bike)

30 Plank Up-downs

 

Post-WOD:

 

3 Rounds:

30 seconds MB Torso Twists

15 seconds rest

30 seconds MB Flutter kicks

15 seconds rest

30 seconds hanging hollow hold

15 seconds rest

30 seconds handstand hold

15 seconds rest

 

 

 

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