THURSDAY WOD December 17, 2015

16
Dec

THURSDAY WOD December 17, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
6 sets of:
High Bar Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (M-24kg/W-16 kg)
10 Wall Ball Shots (M-20#/W-14#)

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
High Bar Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

 

BootCamp WOD
INTENSITY

A.
16 Min AMRAP
10 (5/5) Side Lying V Ups
10 (5/5) DB Snatch or GTO (Ground to Overhead)
10 Drop Squats
10 Push Ups

*Buy In + 4, 8, and 12 Min mark = 250 m Run

B.
4 Min EMOM (Every Minute on the Minute)
Buy In: 5 Burpees
Rest of Min: Ball Slams

-2 Min Rest-

C.
4 Min EMOM (Every Minute on the Minute)
Buy In: 30 Double Unders or Singles
Rest of Min: Wall Balls