Thursday's WODs!

March 12, 2020

Here are your Thursday WODs!

 

Thursday March 12, 2020

 

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

 

Warm-up:

200m Run

1 Length Pendulum Swings

1 Length Spiderman Lunges

10 Wall-facing squats (get as close to the wall as possible while keeping arms straight overhead. Must still be able to achieve full depth)

10 Single Leg Deck Squats to Handstand Kickup

20 Handstand Shoulder taps against wall

 

Strength:

 

Back Squat – 7x5 reps

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 70%

#5: 5 reps @ 75%

#6: 5 reps @ 75%

#7: 5 reps @ 70%

 

 

WOD:

 

AMRAP Ladder in 15 minutes:

3-6-9-12-15-18-21…

Burpees

Power Clean 65/95

Thrusters 65/95

 

Score = TOTAL REPS (Coaches - see cheat sheet below)

 

3 RD = 27 Reps (9s)

4 RD = 36 Reps (12s)

5 RD = 45 Reps (15s)

6 RD = 54 Reps (18s)

7 RD = 63 Reps (21s)

8 RD = 72 Reps (24s)

9 RD = 81 Reps (27s)

10 RD = 90 Reps (30s)

 

Endurance WOD (6am)

0:00-10:00

AMRAP in 10 minutes:

8 HSPU (sub = 8 regular push-ups)

10 Pull-ups

12 Sit-ups

 

10:00-20:00:

Run 1 mile (rest in remaining time)

 

20:00-30:00:

AMRAP in 10 minutes:

50 Singles

40 Single Leg Singles

30 DUBs

20 Mountain Climbers

10 Calories

 

Unloaded (6:30pm)

 

Warm-up:

See CF, or Coach’s Choice

 

Strength:

5 sets of the following at a challenging weight:

6 DB Bench

6 DB Thrusters

1 Length Handstand walk (or max distance/hold)

 

WOD:

 

AMRAP in 20 minutes:

500m Row

20 Alternating Russian/American KB Swings 53/70

10 HR Push-up Mountain Climbers

 

 

 

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