THURSDAY WOD December 15, 2016

14
Dec

THURSDAY WOD December 15, 2016

20161212_171633
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

CrossFit WOD
FITNESS

A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups

 

 

BootCamp WOD
INTENSITY

A.
TABATAS!

Tabata Calorie Row / Air Assault Bike
-2 Min Rest-
Tabata Double Unders / Singles
-2 Min Rest-
Tabata Burpees
-2 Min Rest-

B.
8 MIN AMRAP
8 DB Push Press
8 Goblet Squats
16 Russian Twists