FRIDAY WOD July 6, 2018

5
Jul

FRIDAY WOD July 6, 2018

CrossFit WOD
PERFORMANCE

 

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 3 reps

*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
40/30 Calories of AD Pro Bike
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
40/30 Calories of AD Pro Bike
20 Walking Lunges with Kettlebells
400 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
8 Sets
1 min ski erg for calories / ball slams or sledgehammers on tire, for reps
100m run (not sprint)
Score is total cal or reps

B.
3 RFT
15 wallballs
15 pull-ups/ring rows
15 kb russian swings