FRIDAY WOD August 12, 2016

11
Aug

FRIDAY WOD August 12, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

C.
For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1

C.
For time:
40/30 Calories of Assault Bike or Rowing
30 Dumbbell Thrusters
20 Box Jump-Overs