THURSDAY WOD August 23, 2018

22
Aug

THURSDAY WOD August 23, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Three rounds for time of:
30/20 Calories of Rowing
30 Dumbbell Push Presses

 

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds (Not for Time / Warm Up Pace)
10 Cal Row
5 Jumping Squats
10 Step Ups
10 Cal AD Pro Bike
KB DL

 

B.
5 Rounds for Total Reps:
1 minute per exercise:

Wall Ball
Box Jump / Step Up
KB Sumo Deadlift High Pulls
DB Push Press
Row (Calories) / AD Pro Bike

*Rest 1 Minute between rounds