THURSDAY WOD August 16, 2018

15
Aug

THURSDAY WOD August 16, 2018

CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
55/45 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

 

 

 

 

CrossFit WOD
FITNESS

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
55/45 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
800m Run / 1000m Row
50-40-30-20-10
Jump Rope Singles
Abmat Situps
800m Run / 1000 m Row

B.
Alternating Tabata

DB Single Leg Deadlift R
DB Single Leg Deadlift L
Bicycle Crunch (R+L=1)

8 rounds of the 3 movements but rotate through them instead of staying on one for consecutive rounds