THURSDAY WOD December 22, 2016

21
Dec

THURSDAY WOD December 22, 2016

SYL_2282
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
Partner WOD:

Alternate every 5 reps except Bear Crawls 

100 Thrusters
60 OHWL
100 Ball Slams
60ft Bear Crawls = alt. every 10ft.
100 Man on Fire Burpees