THURSDAY WOD August 27, 2015

26
Aug

THURSDAY WOD August 27, 2015

20150824_181032
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes
*beginners do Hang Power Clean and focus on form (fast elbows) and technique vs load.
*3 POS Clean Warm Warm Up-Coach Led

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead (M-155#/W-105#)

Rest two minutes between sets and pick up where you leave off after each set.
Post total rounds and reps performed.

 

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
10 Kettlebell Russian Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

 


Boot Camp WOD
INTENSITY


A.
6 Rounds for time:
10 Mountain Climbers (1,2,3…)
10 Frog Jumps
10 Speed Skaters (1,2,3…)
400 m Run

B.
8 Min AMRAP
10 Goblet Squats
5 Pull Ups
10 Push Ups
20 Abx Sit Ups