THURSDAY WOD August 4, 2016

3
Aug

THURSDAY WOD August 4, 2016

 

20160803_171135

CrossFit WOD
PERFORMANCE

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squatsx 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

 

 

CrossFit WOD
FITNESS

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

Note times for each set, and add them for total working time.
B.
Hawaiian Squatsx 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

 


BootCamp WOD
INTENSITY


A.
5 RFT
400 Meter Run/Row
15 Lunge & Chop
15 Ball Slams
15 Wall Balls

*20 Min Time Cap

B.
6 Min AMRAP
2 Man Makers
6 Ring Rows

C.
Tabata
Singles/Doubles