THURSDAY WOD January 4, 2018

3
Jan

THURSDAY WOD January 4, 2018

CrossFit WOD
PERFORMANCE

For time:
50 Thrusters (20/15 kg barbell)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (55/35 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters

 

 

 

CrossFit WOD
FITNESS

For time:
10 Strict Pull-Ups
20 Burpees
30 Kettlebell Swings (heavy)
40 V-Ups
50 Dumbbell Thrusters
40 V-Ups
30 Kettlebell Swings
20 Burpees
10 Strict Pull-Ups

 

 

 

 

BootCamp WOD
INTENSITY


A.
FOR TIME: 15 MINS CAP
1-2-3-4-5-6-7-8-9-10
RENEGADE ROWS
10-9-8-7-6-5-4-3-2-1
BURPEE TUCK JUMPS

B.
12 MINS WOD
ALTERNATING, 45 Secs ON 15 Secs TRANSITION
ROW/AIRBIKE FOR CALS
STRAIGHT LEGGED SIT UPS AND PRESS (25/15#)
BALL SLAMS

C.
TABATA COACH CHOICE