THURSDAY WOD August 9, 2018

8
Aug

THURSDAY WOD August 9, 2018

 

 

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B.
Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)

 

 

 

CrossFit WOD
FITNESS

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Dumbbell Thrusters

 

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds (Not for Time / Warm Up Pace)
75 M Run
20 ft Inch Worm
20 ft Broad jump
250 M Run

B.
3 Rounds for time
1000m Row
150M DB Farmers carry
800 M Run

Rest 2 min and go GO AGAIN 
SCORE each round separately

C.
½ Tabata

Floor Press (rest Hold DB OH)
Abmat Sit Ups
Hollow Rocks or Hollow Hold