FRIDAY WOD September 1, 2017

31
Aug

FRIDAY WOD September 1, 2017

 

 

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 90 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

 

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpees
9 Box Jumps