SATURDAY WOD September 23, 2017

22
Sep

SATURDAY WOD September 23, 2017

CrossFit WOD
PERFORMANCE

 

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

B.
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

C.
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

 

 

 

 

 

CrossFit WOD
FITNESS

 

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups

Rest 4 minutes, and then…

B.
8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

C.
8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups

 

 

 

 

BootCamp WOD
INTENSITY

A.
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups / Ring Rows

Rest 4 minutes, and then…

B.
8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

C.
8 Alternating Single-Arm Dumbbell GTO
8 V-Ups