Thursday's WODs...

February 27, 2020

Here are your wonderful Thursday WODs!

 

Thursday Feb. 27, 2020

 

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

 

Warm-up:

20 Band Pull Aparts

20 Arm Circles per arm (10 forward, 10 backward)

1:00 Machine, last :20 HARD

20 Empty Bar Presses

20 Box Jumps, step down

20 Empty Bar OH Squats

 

Strength:

 

"Touch and Go" Push Jerks

10-8-6-2

Start around 70% - build across sets if reps stay smooth and fast.

 

#1: 10 reps

#2: 8 reps

#3: 6 reps

#4: 2 reps

 

Note: If you do not know 70% of your 1RM, choose a weight that would normally be "out of reach" if it were in a metcon. A wider stance for these reps will be necessary to avoid constantly having to move the feet in and out, as we want a “touch and go” style.

 

WOD:

 

AMRAP in 10 minutes:

9 OTB Squat Thrust Double Hops

8 HSPU

7 Deadlifts 125/185

 

 

Endurance WOD:

 

21-15-9-15-21:

Calories

Odd (21, 9, 21): Burpee Box Jumps

Even (15, 15): Burpee Pull-ups

 

*400m Run after each round

 

 

Unloaded (6:30pm)

 

Warm-up:

See CF, but sub DBs for barbell

 

Strength:

EMOM x 10 minutes:

2 Argard Complexes

 

 

WOD:

 

6 RFT:

12 DB Goblet Squats 35/50

12 Ring Rows

6 DB OH Lunges (each arm)

6 Ring Dips

 

 

 

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