THURSDAY WOD December 8, 2016

7
Dec

THURSDAY WOD December 8, 2016

SYL_2337
Please welcome back Coach Kelsey Parker, as she just arrived back in town!
CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
For time:
Row 1000 Meters
30 Bench Press @ 60% of today’s 2-RM
Run 800 Meters

CrossFit WOD
FITNESS

A.
Four sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
For time:
Row 1000 Meters
50 Push-Ups
Run 800 Meters

 

 

 

BootCamp WOD
INTENSITY

A.
8 Min AMRAP
6/6 Skip Lunges
6 Seated DB Press
6 Pull ups
50m Farmers Carry

-2 min rest-

B.
8 Min AMRAP
6 Goblet Squat & Lunge
6 KB Sumo Deadlift High Pulls
30 Doubles/60 singles
50m Farmers Carry

-2 min rest-

C.
8 Min AMRAP
6 Jump Squats
6 Dragonflies
12 Russian Twists
Farmers Carry