SATURDAY WOD September 16, 2017

15
Sep

SATURDAY WOD September 16, 2017

CrossFit WOD
PERFORMANCE

 

A.
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

 

 

 

CrossFit WOD
FITNESS

 

A.
Seven rounds for time of:
5 Strict Pull-Ups
10 Jumping Lunges or Alternating Reverse Lunges
10 Single-Arm Dumbbell Snatches

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

 

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
800m Run
5 Rope Climbs (Sub 25 Strict Pullups)
30 OHWL (1,2,3..)
30 V-Ups
30 Shoulder Touches (1,2,3…)
30 Goblet Squats (24/16)
5 Rope Climbs (Sub 25 Strict Pullups)

*20 Minute Cap

B.
3 Rds
400m Run/ 500m Row/ 1200m Bike
90 sec Rest