THURSDAY WOD January 11, 2018

10
Jan

THURSDAY WOD January 11, 2018

CrossFit WOD
PERFORMANCE

A.
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″)
(jump up, step down)

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry

 

 

 

 

 

BootCamp WOD
INTENSITY

A.
5 Rounds for time:
10 Cal Row / Air Bike
10 Seated Heavy DB Press
30 sec wall sit into 30 sec plank
10 Alt Lunge & Chop (with DB or light Slam Ball)

B.
3 Min EMOM (Every Minute on the Minute)
Buy In: 25 ft Burpee Broad Jumps
Rest of Min: Kettlebell Sumo DL High Pulls

-90 sec rest-

C.
3 Min EMOM
Buy In: 10 V Ups
Rest of Min: Wall Balls

-90 sec rest-

D.
3 Min EMOM
Buy In: 5/5 DB Ground to Overhead
Rest of Min: Speed Skaters (1,2,3…)

Scores are totals of:

A = SDLHP, B = Wall Balls, C = Speed Skaters