THURSDAY WOD February 28, 2019

27
Feb

THURSDAY WOD February 28, 2019

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets

B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

CrossFit WOD
FITNESS

A.
Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

BootCamp WOD
INTENSITY

A. Warm Up
3 Rounds
:10 Hollow Hold Hang w/Active Shoulder
10 Sumo Deadlift High Pulls
10 Hollow Rocks
Then 2 Rounds
5 Kipping or Jumping Pullups w/2-sec descent
10 Easy Strokes Row
5 Floor Press (30/20)

B.
3 Rounds For Max Calories Rowed
10 Strict Pullups
-Immediately followed by-
:60 of Max Calorie Row
1 min rest btw each round

C.
In 10 min
10 Cal AD Pro Bike or 150 m SPRINT
30 Double Unders or 60 Singles
Max Unbroken Pushups
Score is total number of pushups

D.
3 Rounds For Quality
10 Barbell Rollouts
10 DB V-Outs
:60 Weighted Plank