THURSDAY WOD February 4, 2016

3
Feb

THURSDAY WOD February 4, 2016

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=NzhGSX4sgJY[/youtube]

CrossFit WOD
PERFORMANCE

“12 Days of Christmas in February”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (M-135#/W-95#)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (M-45#/W-30#)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (M-32kg/W-24 kg)
10 – Pull-ups
11 – Front Squats (M-135#/W-95#)
12 – Shoulder to Overhead (M-135#/95#)

Performed just like the song, 1 day , then 2 , 1, then 3, 2, 1, etc

 

 

CrossFit WOD
FITNESS

“12 Days of Christmas in February”
1 – 100 Meter Run
2 – Burpee Box Jump Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – JumpingLunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups

 

 

BootCamp WOD
INTENSITY

A.
6 Rounds for Time:
20 KB Swings
10 Seated Iron Mans (1,2,3…)
10 Grasshoppers (1,2,3..)

B.
10 Minute AMRAP
5 Ring Dips/Bar Dips
10 V Ups
15 GTO w/ Plate
*Ascending 5 Wallballs at the end of each round
5,10,15,20,25