THURSDAY WOD 5/28/15

27
May

THURSDAY WOD 5/28/15

20150526_190118
CrossFit WOD
FITNESS

Workout of the Day
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

*Use same loads as used on May 11, 2015, but try to achieve two more reps in each set.

B.
3 rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups

 

PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

*Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used on May 11, 2015.

B.
3 rounds for time of:
Run 400 Meters
10 Deadlifts (M-275#/W-185#)
20 Ring Dips

 

 

Boot Camp WOD
INTENSITY

A.
12 Min Infinity Ladder by 3s (3-6-9, etc)
Ring Dips or Bar Dips
R DB Snatch (GTO)
Jump Squats
L DB Snatch (GTO)

*250 m run between each round- does not count toward score

B.
4 Min AMRAP
20 Mountain Climbers (1,2,3…)
20 Doubles or 60 Singles

-1 Min Rest-

C.
4 Min AMRAP
10 Ball Slams
10 Wall Balls