THURSDAY WOD March 30, 2017

29
Mar

THURSDAY WOD March 30, 2017

 

 

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Stationary Dips x 15-20 reps @ 1111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

 

B.
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold

 

 

BootCampWOD
INTENSITY

A.
15 Min AMRAP
20 Box Jump Overs
20 ALT GTO
20 Hollow Rocks

*250M Row/Run b/n Rounds

B.
12 MinEMOM
A: 12 Cal Row / Airbike
B: 4 x 25ft Bear Crawl
C: 12 Pull Ups / Ring Rows
D: 12 Ball Slams

*Total Reps = 120 (25ft = 1 rep)