SATURDAY WOD March 17, 2018

16
Mar

SATURDAY WOD March 17, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Complete as many reps/calories as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

B.
Eight rounds of:
20 seconds of Toes to Bar
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

C.
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

D.
Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

E.
Eight rounds of:
20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups
Rest 10 seconds

 

 

 

 

CrossFit WOD
FITNESS

Complete as many reps/calories as possible at each of the following 4-minute stations:

A.
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

B.
Eight rounds of:
20 seconds of Hanging Knee Raises or V-Ups
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

C.
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

D.
Eight rounds of:
20 seconds of Assault Bike / Rower
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

E.
Eight rounds of:
20 seconds of Strict Pull-Ups / Ring Rows
Rest 10 seconds

 

 

 

BootCamp WOD
INTENSITY

Complete as many reps/calories as possible at each of the following 4-minute stations:

A.
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

B.
Eight rounds of:
20 seconds of Hanging Knee Raises or V-Ups
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

C.
Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

D.
Eight rounds of:
20 seconds of Assault Bike / Rower
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

E.
Eight rounds of:
20 seconds of Strict Pull-Ups / Ring Rows
Rest 10 seconds