THURSDAY WOD March 8, 2018

7
Mar

THURSDAY WOD March 8, 2018

CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Assault Bike or Rower
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

CrossFit WOD
FITNESS

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
40/30 Calories of Assault Bike or Rower
30 Burpees
20 Strict Pull-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
Warm Up
3 Rounds
150 m Run / 200 m Row
5 Light Thrusters
10 Bent over DB Rows
5 Inchworms

B.
20 min AMRAP
10 KB High Pulls
10 KB Push Press  (5 Each Arm)
10 Ring Dips / Bar Dips
400m Run / 500m Row

C.
Tabata
20 sec V Ups/ 10 sec Plank hold