THURSDAY WOD July 13, 2017

12
Jul

THURSDAY WOD July 13, 2017

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=X0zFq4emTsY[/youtube]

 

 

CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

 

 

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings

 

 

 

 

BootCamp WOD
INTENSITY

A.
3 Min AMRAP
9 V-Ups
12 Shoulder Touches (1,2,3…)

B.
20 Min AMRAP
– 50 ft Single Arm OH KB Walking Lunges (24/16kg) (switch arms at 25ft)
– 10 Weighted Step Ups (1 KB, frontal plane rack)
– 10 Ring Rows
– 400M Run