THURSDAY WOD October 13, 2016

12
Oct

THURSDAY WOD October 13, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

 

 

BootCamp WOD
INTENSITY

A.
16 Min AMRAP
10 GTOH
10 OHWL (1,2,3…)
5 Man Makers
5 Pull Ups

*Buy In + 4, 8, and 12 min marks = weighted 250 m Run

B.
8 Min AMRAP
8 Burpee Lat. Box Jump Overs
8 V-Ups
8/8 Skip Jumps