SUNDAY WOD July 23, 2017

22
Jul

SUNDAY WOD July 23, 2017

BootCamp WOD
INTENSITY

1st Station:  22 DB Front Squats then 7 Strict Pullups/ Ring Rows

2nd Station: 46 DB Deadlifts then 22 Burpees

3rd Station: 22 Calorie Assault Bike then 22 Hanging Knees to Elbow

4th Station: 46 DB Rows then 71 Singles Jump Rope

5th Station: 22 DB Thrusters then 600 Meter Run

6th Station: 46 Calorie Row then 22 Pushups

*If large class, then stagger members to start at different stations and follow sequence (i.e. if you started at 6thstation, then your next station would be #1 and so on.  Rest as needed but workout is intended to complete with minimal rest.

 

CrossFit WOD
PERFORMANCE + FITNESS

6 Stations:

1st Station:  22 Back Squats (135/95)-No Rack then 7 Rope Climbs

2nd Station: 46 Deadlifts (185/135) then 22 Burpee Pull Ups

3rd Station: 22 Calorie Assault Bike then 7 Burpee Toes to Bar

4th Station: 46 Pendlay Rows (95/65) then 71 Double Unders

5th Station: 22 Thrusters (95/65) then 600 Meter Run

6th Station: 46 Calorie Row then 7 Kipping Handstand Pushups

 

*If large class, then stagger members to start at different stations and follow sequence (i.e. if you started at 6thstation, then your next station would be #1 and so on.  Rest as needed but workout is intended to complete with minimal rest.