THURSDAY WOD August 25, 2016

24
Aug

THURSDAY WOD August 25, 2016

 20160824_165043
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots

 

 

BootCamp WOD
INTENSITY

 

A.
16 Min M.E. EMOM
1) M.E. Cal Row / Air Bike
2) M.E. Split Jump Burpees
3) M.E. Ball Slams
4) M.E. Ring /Bar Dips

*No rest – straight through!

B.
For Time:
1 Mile Run or 2k Row

C.
Tabata
Hi/Lo Plank