THURSDAY WOD November 30, 2017

29
Nov

THURSDAY WOD November 30, 2017

 

 

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Push Press x 3-5 reps
Rest 2 minutes

B.
Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Dumbbell Z-Press x 8-10 reps
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs

 

 

 

 

BootCamp WOD
INTENSITY

A.
12 Minute AMRAP
Ladder Up 1,3,6 Each Round
1 Strict Pullup
3 Split Jump Burpees
6 Air Squats

B.
For Time
250m Run
40 Situps
400m Run
30 V-Ups
800m Run
30 V-Ups
400m Run
40 Situps
250m Run