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WEDNESDAY 2/25/15

20150221_095726

CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
Burgener Warm Up/Skill Transfer

METCON
A.
EMOTM for 10 mins complete:

7 Deadlifts  (M-225#/ W-155#)
20 V-Ups
B.
Complete in Any order:

Station 1
4 x 500m Row Sprint

Station 2
4 Sets Max Strict Pull ups  (challenge yourself!)

Station 3
5 x 20 Russian Twist   (M-45#/ W-25#)

Station 4
5 x 20 Ring Rows

Station 5
4 x 20 Tricep Extensions

 

 

Boot Camp WOD
CONDITIONING WOD #1:
3 Rounds of 30 sec at Each Station (in any order):

Ring Rows
Drop Squats
Bicycles (1,2,3…)
Tire Flips
Dynamic Planks
Mountain Climbers (1,2,3…)
Ground to Overhead
Speed Skaters (1,2,3…)

*1 Min Rest b/w Rounds, no rest b/w movements

CONDITIONING WOD #2:
Tabata Squats
4 x 20 sec squats/10 sec bottom of squat hold

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