THURSDAY WOD March 7, 2019

6
Mar

THURSDAY WOD March 7, 2019

CrossFit WOD
PERFORMANCE

A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….


B.
Every 6 minutes, for 12 minutes (2 sets) for times:
35/30 Calories of AD Pro Bike
15 Deadlifts (225/155 lbs)
400 Meter Run

Go hard and trust that you’ll have enough rest to repeat your effort.

CrossFit WOD
FITNESS

A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Every 6 minutes, for 12 minutes (2 sets) for times:
30/25 Calories of AD Pro Bike
6 Dumbbell Man-Makers
400 Meter Run
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

BootCamp WOD
INTENSITY

Coach Choice!