THURSDAY WOD April 25, 2019

24
Apr

THURSDAY WOD April 25, 2019

CrossFit WOD
PERFORMANCE

A.
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 80%
Rest 3 minutes between sets.

B.
For time:
50 Burpees Over the Barbell
50 Front-Racked Alternating Reverse Lunges (95/65 lbs)
50 Push Presses (95/65 lbs)
50 Toes to Bar

Time Cap = 12 minutes

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 30 seconds
Landmine Row x 8 reps each arm @ 2111
Rest 30 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 30 seconds
100-Foot Farmer’s Carry with Heavy Kettlebells
Rest 30 seconds

B.
For time:
60 Alternating Reverse Lunges with Dumbbells
50 Dumbbell Push Presses
40 Burpees
30 Toes to Bar or Hanging Knee Raises

Time Cap = 12 minutes

BootCamp WOD
BUILD 360

Coach Choice