THURSDAY WOD July 14, 2016

13
Jul

THURSDAY WOD July 14, 2016

TODAY’S 12pm-1pm  COACHED GROUP FITNESS CLASS HAS BEEN CANCELED.
WE WILL BE OFFERING OPEN GYM INSTEAD FROM 12pm-1pm.

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CrossFit WOD
PERFORMANCE

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.

 

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 seconds of Jump Rope Technique Work
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.

 

 

BootCamp WOD
INTENSITY

A.
For Time
800 m run
10 Ring Rows
20 DB Thrusters (25/15#)
30 X Sit Ups (1, 2, 3…)
400 m run
30 X Sit Ups (1, 2, 3…)
20 DB Thrusters
10 Ring Rows
800 m run

B.
30 sec Plank
1 min Max Effort Sit UPs
30 sec Plank

-1 Min Rest-

Rest to recovery and Repeat B.! Try to beat your Sit Up #!