THURSDAY WOD July 30, 2016

29
Jun

THURSDAY WOD July 30, 2016

20160518_104434

 

CrossFit WOD
PERFORMANCE

A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.
For time:
Row 1000 Meters
20 Burpees Over the Rower
40 Thrusters (45/33 lbs)

 

 

BootCamp WOD
INTENSITY

A.
For Time
3-6-9-12-15-18-21-24
Burpees

24-21-18-15-12-9-6-3
Wall Balls (20/14#)

B.
6min AMRAP
5 Toes 2 Bar
10 GTO
20 OHWL