THURSDAY WOD August 11, 2016

10
Aug

THURSDAY WOD August 11, 2016

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CrossFit WOD
PERFORMANCE

A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

B.
Two sets of:
DB Rows x 6-8 reps
Rest as needed

 

 

 

CrossFit WOD
FITNESS

A.
For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar

B.
Two sets of:
DB Rows x 6-8 reps
Rest as needed

 


BootCamp WOD
INTENSITY

 

A.
8 Min AMRAP
8 Side Plank with Rotation– switch sides each round (*athlete can use 2.5# plates to add weight!)
8 Goblet Squats

-2 Min Rest-

B.
8 Min AMRAP
8 Bird Dog Push-Ups*
8 Jumping Lunges (1, 2, 3…)

-2 Min Rest-

C.
8 Min AMRAP
8 Ball Slam + Star Jump
8 Squat Thrusts