THURSDAY WOD January 19, 2017

18
Jan

THURSDAY WOD January 19, 2017

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

Crossfit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – Barbell Rollouts x 10-12 reps @ 3010

B.
For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing

 

 

 

BootCamp WOD
INTENSITY

A.
15 Min AMRAP
20 Wall balls
10 V Ups
5 Walkouts + Push up
2 Suicide Sprints

B.
10 Min AMRAP
5 Ball Slam + Star Jump
5 Goblet Squats
5 Burpee Box Jumps