Crossfit

Every 4 minutes for 40 minutes alternate between A and B
A) Run 300-400m + 10 front squats (95/65lb)
B) Run 300-400m + 10-15 hand release pushups

*Aim for 90+ seconds rest, adjust distance/reps as needed

WOD Notes

Thursdays are still all about aerobic capacity work, so be ready to get your cardio on! Now we are adding in some weightlifting/gymnastics movements along with the monostructural movement. Over the course of the 10 rounds, you will accumulate a lot of volume of the 3 movements, so the goal will be to find a moderately challenging pace that is sustainable for 10 rounds. Aim for 90 seconds of rest or more each round. If you aren’t getting that, scale down the run or the squat/pushup reps.

Metcon Class

A) 21-15-9
db thruster (35-50lb/25-35lb)
box jump (24/20″)
Rest 5 minutes
B) 21-15-12-9
db deadlift (50-70/35-50lb)- calorie row
Rest 5 minutes
C) For quality:
3-4 rounds of 1 minute weighted plank (on hands)
10 ring rows
10 db bicep curl to press