THURSDAY WOD June 21, 2018

20
Jun

THURSDAY WOD June 21, 2018

 

CrossFit WOD
PERFORMANCE

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 17/13 Calories of AD Pro Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends as team wod(best way to do so), please start at different stations and rotate through for the 30 minutes.

 

 

 

CrossFit WOD
FITNESS

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 17/13 Calories of AD Pro Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Rest 60 seconds

 

 

BootCamp WOD
INTENSITY

A.
On a 12 min clock
1 mile run or 2k row then:

AMRAP:
20 du’s /40 singles
10 wallballs

-Rest 6 min-

B.
On a 12 min clock
2 mile AD Pro bike then:

AMRAP
10 box jumps
10 airsquats