THURSDAY WOD June 28, 2018

27
Jun

THURSDAY WOD June 28, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Bulgarian Goat Bag Swings x 10 reps @ 3011

B.
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
24 V-Ups

 

 

 

 

BootCamp WOD
INTENSITY

A.
14 Min AMRAP
12 kb swings
12 kb or db reverse lunges, suitcase style
12 cal AD Pro bike

Rest 2 min

B.
14 Min AMRAP
12 pull ups
12 db thrusters
12 cal ski erg (sub sledgehammer on Tire or ball slams)

C.
Coach Choice