THURSDAY WOD December 10, 2015

9
Dec

THURSDAY WOD December 10, 2015

 

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CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each per leg (20 Total) @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises per arm x 8-10 reps (20 Total) @ 2111
Rest 30 seconds

[youtube height=”HEIGHT” width=”WIDTH”] https://www.youtube.com/watch?v=mcd7dFAfpEw[/youtube]

B.
Rounds of 15, 12 and 9 reps for time of:
Thrusters (M: 135#/ W: 95#)
Bar Facing Burpees (Barfees)

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press

*Compare to 12/2/15