SATURDAY WOD September 2, 2017

1
Sep

SATURDAY WOD September 2, 2017

9am Workout! Jessica and Kaitlin BDAY WOD and Potluck!

30 min AMRAP
Partner WOD

Cash in: 300M partner run with band around the waist

Partner who is not doing the work is choosing between plank, sit ups, or knees to elbow.
Alternate as you choose; however, one partner works while other partner does the plank, sit ups or knees to elbow.

30 box jumps
30 wall balls
30 push-ups
30 DB snatch
30 burpees over barbell
30 hang power cleans (95/65)
30 lateral box overs
30 front rack forward lunges

Winner of most rounds get a prize!

 

8am WOD
CrossFit WOD
PERFORMANCE

 

A.
Complete as many rounds and reps as possible in 6 minutes of:
5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell

Rest 4 minutes, and when the running clock reaches 10:00…

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

C.
Complete as many calories as possible in 6 minutes of:
Row for Calories

CrossFit and BootCamp WOD
FITNESS / INTENSITY

 

A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Kettlebell Swings
5 Burpees

Rest 4 minutes, and when the running clock reaches 10:00…

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Ball Shots
10 Hand-Release Push-Ups

Rest 4 minutes, and when the running clock reaches 20:00…

C.
Complete as many calories as possible in 6 minutes of:
Row for Calories