FRIDAY WOD August 5, 2016

4
Aug

FRIDAY WOD August 5, 2016

20160522_130133
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep

Build over the course of the 12 sets to today’s heavy single.

B.
For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs or 55% 1 RM Push Press)

C.
Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps @ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds

CrossFIt WOD
FITNESS

A.
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds

B.
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)