SATURDAY WOD January 6, 2018

5
Jan

SATURDAY WOD January 6, 2018

CrossFit WOD
PERFORMANCE

In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (225/155 lbs)
14 Chest-to-Bar Pull-Ups
400 Meter Run

Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on….

 

 

 

 

CrossFit WOD
FITNESS

In teams of two, alternate tasks to complete 5 sets each of:
21 Kettlebell Swings
7 Strict Pull-Ups
400 Meter Run

Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
FOR TIME:
80 JUMPING JACKS
40 TOE TOUCH AB CRUNCHES
40 SIDE TO SIDE PUSH UPS
40 GOBLET SQUATS
40 SLAM BALL SLAMS
40 PLANK JACKS
40 BURPEES
80 MOUNTAIN CLIMBERS

B.
4RDS
30S ON 30S OFF PLANK HOLD