THURSDAY WOD January 18, 2018

17
Jan

THURSDAY WOD January 18, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

 

 

BootCamp WOD
INTENSITY

 

A.
7 Min AMRAP
Row 12/9 cals
7 Push Ups
5 KB Deadlifts

– 1 Minute rest  –

B.
7 Min AMRAP
Airbike 10/8 cals
14 DB Single Arm Bent Over Rows
5 DB Front Squats

C.
4 Mins AMRAP
1-2 Rope Body Pulls
14 DB Snatches
12 DB Thrusters