THURSDAY WOD March 23, 2017

22
Mar

THURSDAY WOD March 23, 2017

CrossFit WOD
PERFORMANCE

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs) or 65% of 1RM
Bar-Facing Burpees Over the Barbell

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 3 – Supine Ring Rows x 10 @ 2111

 

B.
For time:
40 Kettlebell Swings
20 Burpees
30 Kettlebell Swings
15 Burpees
20 Kettlebell Swings
10 Burpees

 

 

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
6 Push Ups
12 ALT GTO
18 ALT Side Squats

*30sec Plank b/n Rounds

B.
6 Min EMOM
MIN 1: X Sit Ups
MIN 2: Wall Sit (for the full minute)

*Score is X Sit Up reps

1 min Rest

C.
6 Min EMOM
MIN 1:  Frog Jumps
MIN 2:  Hollow Hold

*Score is Frog Jump reps

D.
Team 1000M Row