THURSDAY WOD June 16, 2016

15
Jun

THURSDAY WOD June 16, 2016

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CrossFit WOD
PERFORMANCE

A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

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

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

 

 

CrossFit WOD
FITNESS

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

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

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

 

BootCamp WOD
INTENSITY

A.
5 RFT
12 DB Push Press
20 Weighted Step Ups

B.
12 Min AMRAP
12 Step Up & Back Lunge
12 X Sit-Ups (1,2,3…)
12 KB Swings