SATURDAY WOD August 3, 2019

2
Aug

SATURDAY WOD August 3, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…

Two Sets:
AD Pro Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds

Then…

Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups

CrossFit WOD
FITNESS

Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…

Two Sets:
AD Pro Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds

Then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups

BootCamp WOD
BUILD 360

Coach Surprise