THURSDAY WOD July 7, 2016

6
Jul

THURSDAY WOD July 7, 2016

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CrossFit WOD
PERFORMANCE

A.
Take 15 minutes to build to a new 1-RM Push Press

B.
“Helen Meets Grace”

Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

-then-

30 Clean and Jerks (135#/95#)

*1 Partner works at a time, split the reps how you see fit
*Both partners run the 400m together

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Bar Dips x 10-12 reps @ 2011

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
10 Kettlebell Swings
5 DB Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

 

BootCamp WOD
INTENSITY

 

A.
10-20-30-20-10
Pull Ups
Straight Leg Sit Ups
Plank Shoulder Touches (1,2,3…)
Air Squats

B.
10 Min AMRAP
10 Ball Slams
10/10 Speed Skaters
30 Singles/Doubles

C.
2 Rounds
30 sec ME Sit Ups
1 Min Plank
30 sec ME Sit Ups
30 sec Rest