THURSDAY WOD March 9, 2017

9
Mar

THURSDAY WOD March 9, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

 

CrossFit WOD
FITNESS

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest 45 seconds after each leg
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Reverse Snow Angels x 20 reps (slow & controlled)
Rest 45 seconds

B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)

 

 

BootCamp WOD
INTENSITY

A.
6 Rounds for Reps
30 sec: Burpees
30 sec: Rest
30 sec: DB Thrusters
30 sec: Rest

B.
6 Rounds for Reps
30 sec: V Ups
30 sec: Rest
30 sec: Goblet Squat & Lunge
30 sec: Rest