THURSDAY WOD January 12, 2017

11
Jan

THURSDAY WOD January 12, 2017

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CrossFit WOD
PERFORMANCE

A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Dumbbell Man-Makers
6 Box Jump Overs

 

 

BootCamp WOD
INTENSITY

A.
6 Rounds for Reps
30 sec: Burpees
30 sec: Rest
30 sec: Thrusters
30 sec: Rest

B.
6 Rounds for Reps
30 sec: V Ups
30 sec: Rest
30 sec: Goblet Squat & Lunge
30 sec: Rest