THURSDAY WOD March 16, 2017

15
Mar

THURSDAY WOD March 16, 2017

CrossFit WOD
PERFORMANCE

 
A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
20 Push Presses (95/65 lbs)
10 Pull-Ups

CrossFit WOD
FITNESS

A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
15 Dumbbell Push Presses
10 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

A.
6 rounds of:
1 MIN M.E. Calorie Row / Airbike
1 MIN M.E. Burpees
1 MIN M.E. Double-Unders/ Singles
1 MIN Rest

*Score is total reps.

*Tally totals after each round, and then add for final score.

 

B.
3 Rounds
30 SEC Wall Sit
30 SEC Bicycle Crunches
30 SEC REST