FRIDAY WOD 5/15/15

14
May

FRIDAY WOD 5/15/15

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CrossFit WOD
Fitness

Workout of the Day
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (AHAP)
12 Box Jumps (20″)

Performance

Workout of the Day
A.
5 sets of:
Deadlift x 6 reps
Rest 2-3 minutes

Increase load over the course of the 5 sets.

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)