FRIDAY WOD December 11, 2015

10
Dec

FRIDAY WOD December 11, 2015

 

no excuses
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes

B.

Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots (M-20#/W-14#)
Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).


 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B.
In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots