THURSDAY WOD July 28, 2016

27
Jul

THURSDAY WOD July 28, 2016

 

20160725_182031

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

 

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips

 

CrossFit WOD
FITNESS

 

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Supine Chinese Plank Hold x 30-40 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 V-Ups

 


BootCamp WOD
INTENSITY

A.
For Time
10-9-8-7-6-5-4-3-2-1
Box Jumps

1-2-3-4-5-6-7-8-9-10
KB Swings

B.
10 Minute AMRAP
10 GTO (25/15# plate)
20 OHWL (1, 2, 3…)
10 Lateral Hop on Plate Burpees