THURSDAY WOD February 9, 2017

8
Feb

THURSDAY WOD February 9, 2017

20170208_213603
CrossFit WOD
PERFORMANCE

A.
Five sets of:
Single-Arm DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds

B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Pull-Ups
Rest 30 seconds

CrossFit WOD
FITNESS

A.
Five sets of:
Single-Arm DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds

B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds

 

 

BootCamp WOD
INTENSITY

A.
15 Min AMRAP
20 Jumping Lunges
10/10 Single Arm Row
20 Hollow Rocks
400M Row/Run

B.
10 Min AMRAP
30 Sec Wall Sit
15 KB Swings
30 Box Jumps / Step Ups