Thursday's WODs!

March 5, 2020

Here are your Thursday WODs!

 

Thursday March 5, 2020

 

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

 

Warm-up:

400m Row or Run, then:

10 Lunge w/ Samson Stretch

10 Russian KB Swings

10 Single Arm KB Push Press

10 Cossack Squats

10 Russian KB Swings

10 Single Arm KB Snatch

 

Skill:

 

4 Rounds for Quality:

15s L-Sit Hold

15s Ring Support

20s Handstand Hold or 25ft HS Walk

 

 

WOD:

 

For Time:

27-21-15-9

Singles + DUBs

C2B Pull-ups / Ring Dips (alternating rounds

SDLHP / Hang Power Cleans (alternating rounds)

 

Endurance WOD: Time for some interval training!

 

Running:

400m

Rest 1:00

800m

Rest 2:00

1200m

Rest 3:00

1600m

Rest 4:00

 

Then, complete the following:

4 rounds of:

400m Sprint (row) or 1K sprint (bike)

90 seconds rest between intervals

 

*Everybody will do the run. Then you can choose if you want to row or bike for the second part.

 

Unloaded (6:30pm)

 

Warm-up:

See CF

 

Skill:

See CF

 

WOD:

Karen meets up with a barless Jackie

WOD…complete however you’d like

Karen = 150 wall balls

Jackie = 1000m Row, 50 DB thrusters (20/35), 30 pull-ups

 

 

 

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