THURSDAY WOD March 15, 2018

14
Mar

THURSDAY WOD March 15, 2018

 

CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

 

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
8 Shoulder DB Press
10 KB Deadlifts
12 S2S Hanging Leg Lifts
150m Row

B.
12 Min AMRAP
8 Bar Dips / Box Dips
(5/5) DB Thrusters
12 Side to Side Lunges
25m DB Farmer Carry

C.
Tabata
Coach Choice