THURSDAY WOD December 1, 2016

30
Nov

THURSDAY WOD December 1, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist orHandstand Wall Runsif you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm
Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump-Overs
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

 

BootCamp WOD
INTENSITY

A.
20 Min AMRAP
10 Plate Chops (25/15#)
10 Dragonflies
10 GTOH
10 Sit Ups
10 OHWL (1,2,3…)

*Buy In + 4, 8, 12, 16 min marks = 250m Run

B.
3 Rounds
1 Min M.E. Burpees
30 sec Plank
30 sec Rest