THURSDAY WOD June 2, 2016

1
Jun

THURSDAY WOD June 2, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings

B.
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed

 

 

BootCamp WOD
INTENSITY

A.
90 sec- 60 sec- 30 sec
KB Swings
Rope Climb (sub rope body pulls or pull ups)
Weighted Step Ups
Singles or Doubles
DB Push Press
Ball Slams
Abmat Sit Ups

Plank (any kind- does not count toward score)

Score is Total Reps

*no rest bw movements

1 min between rounds