THURSDAY WOD December 29, 2016

28
Dec

THURSDAY WOD December 29, 2016

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CrossFit WOD
PERFORMANCE

A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

CrossFit WOD
FITNESS

A.
Three sets of:
Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

 


BootCamp WOD
INTENSITY

A.
“ROXANNE” by The Police

(3 min workout)

*Walking lunges (move around the gym) through the song, BURPEE every time you hear “Roxanne.”

B.
7 MIN AMRAP
14 (7/7) Side Lying V-Ups
14 KB Swings
14 Mountain Climbers

-2 Min Rest-

C.
7 MIN AMRAP
14 (7/7) Skip Lunges
14 Wall Balls
14 Butterfly Sit Ups