THURSDAY WOD February 16, 2017

15
Feb

THURSDAY WOD February 16, 2017

20160513_165819
CrossFit WOD
PERFORMANCE

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps

Rest 3 minutes between sets.

B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings
Run 400 Meters
10 Burpees

 

 

BootCamp WOD
INTENSITY

A.
12 MIN ALT EMOM
A) Pull Ups
B) Hollow Hold
C) Weighted Step Ups (2DB or 1KB)
D) Plank

*Score is total reps of Pull Ups & Step Ups

B.
14 MIN AMRAP
7 Split Jump Burpees
7 DB Thrusters
14 Russian Twists