THURSDAY WOD February 18, 2016

17
Feb

THURSDAY WOD February 18, 2016

580
CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Turkish Get-Up x 1-2 reps each arm
Rest 60 seconds

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Dumbbell Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C.
Every two minutes, for a 6 minutes:
Single Arm Row x 10-12 reps each arm @ 2110

 


BootCamp WOD
INTENSITY

 

A.
Bootcamp “TABATA THIS”
8 Rounds
20 sec work / 10 sec rest
Cal Row
Air Squats
Ring Rows
Pushup
Situps
B.
Cashout
3 Rounds
30 Sec Hollow Holds
30 Sec Superman Holds
30 Sec Boat Pose
1 Minute Rest between stations.