Thursday Workout of the Day

April 22, 2015 by

AD 30 sec 80% effort –  10 push press 30/20#DB

AD 30 sec 10 no pubs

AD 30 sec 20 sec side bridge (alternating) x 5

Rest 2 min

Row 30 sec 10 Russian KBS 53/35

Row 30 sec 15 air squats

Row 30 sec 20 mountain climbers x 5 

Thursday April 23 Friday April 24 Saturday April 25
28
 A. Dead lift – find 5 RM in 15 minutes. B.
20 sec of kipping pull ups, 10 sec rest.
20 seconds of narrow grip push ups, 10 sec rest.
20 seconds of V ups, 10 seconds rest
x 3.

C. AMRAP 8 min 10 burpees, 25ft bear crawl.

 30 Min AMRAP:
800m Run
25 Thrusters 65/45
FC around the cul de sac 35/25 DB		 CrossFit Helen 3RFT: 400m run 21 KBS 53/35 12 pull ups + 30 sec double unders 30 sec rest x 5 1 RFT: 25 feet DB walking lunges 50/35 per hand 20 TTB Rest 60 sec 25 feet DB Walking Lunges 50/35 per hand 20 box jumps 24/20 Rest 60 sec 25 feet DB Walking Lunges 50/35 per hand 20 burpees Rest 60 sec 25 feet DB walking lunges 50/35 per hand 200M sprint 10 GHD sit ups 10 GHD back extensions x3 proper GHD sit ups explained here:https://m.youtube.com/watch?v=pMS2dU0FuPk
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Filed Under: WOD