THURSDAY WOD December 3, 2015

2
Dec

THURSDAY WOD December 3, 2015

20151126_093501

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (M-95#/W-65#)

Rest 7 minutes

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

C.

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (M-24″/W-20″)
10/5 Ring Dips

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters

Rest 7 minutes

B.
Complete as many rounds and reps as possible in 7 minutes of:
20 Jumping Lunges
20/15 Hand-Release Push-Ups

Rest 7 minutes

C.
Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps
10 Push Press

 


BootCamp WOD
INTENSITY


A.
10 Minute Alternating EMOM (every minute, on the minute)
Buy In A: 10 Partner Push Up + Clap
Rest of A: Tire Flips or Med Ball Cleans

Buy In B: 10 Bottom to Bottom Goblet Squats
Rest of B: Burpees

B.
10 Minute Alternating EMOM (every minute, on the minute)
Buy In A: 10 Partner Wall Balls
Rest of A: Pull Ups

Buy In B: 10 Bottom to Bottom Hi Lo Plank
Rest of B: Toes thru Rings or V Ups

C.
Teams of 4
Each Team Member does 3 x 100 ft Sprint + 10 Jump Squats