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OUR BLOG

Thursday Wod

By Wodify Admin | In WOD | on March 25, 2020

St. Louis – CrossFit WOD

Warm-up

Metcon (No Measure)

2 Rounds:

30s Side Plank R/L

10 Tempo Air Squats

(5 seconds down, 2 seconds pause, 5 seconds up, 1 second reset at top)

-Then-

2:00 Jumping Jacks NONSTOP 🙂

Metcon

Metcon (AMRAP – Reps)

Tabata (:20 on/:10 off):

10 rounds:

-Thrusters

Rest 2:00 Before Moving On To The Next Tabata
Use 1 or 2 DB, KB or weight from around the house if you feel up to it! Be smooth, this is the start to a longer tabata workout. Try and hit the same number of reps each round.

Metcon (AMRAP – Reps)

Tabata (:20 on/:10 off):

10 rounds:

-Alternating Leg V-Ups

Rest 2:00 Before Moving On To The Next Tabata

Metcon (AMRAP – Reps)

Tabata (:20 on/:10 off):

10 rounds:

-DB Snatch or Slamballs

Rest 2:00 Before Moving On To The Next Tabata

Metcon (AMRAP – Reps)

Tabata (:20 on/:10 off):

10 rounds:

-Tuck Jumps OR Squat Jumps

OSC/AOT

Metcon (Time)

3 Rounds:

800m Run

400m Ruck (Carry anything up to 20/14lbs) No heavier though!

Weightlifting

Thruster (4×5)

Build up to your heaviest set of 5 and complete all 4×5 with the same weight.

Power Clean (Heavy 3; Heavy 2; Heavy 1)

As many attempts as needed for a solid dose of touch and go triples, then doubles and finally closing it out with a heavy single. Note your 3s,2s and score you heavy single!

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