THURSDAY WOD July 6, 2017

5
Jul

THURSDAY WOD July 6, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)

 

 

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Push-ups x 10-15 reps @ 21X1
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

 

B.
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run

 

 

 

BootCamp WOD
INTENSITY

A.
4 Rounds M.E. EMOM
A) Bicep Curl to Arnold Press (2 DB)
B) Burpees
C) Goblet Squats  Heavy
D) V-Ups
E) Weighted Step Ups (2 DB or 1 KB)

*1 Min Rest b/n rounds

B.
3 Rounds
30 sec Mountain Climbers
30 sec Plank
30 sec Scissor Kicks
30 sec Rest

*No score, just fitness!