THURSDAY WOD October 15, 2015

14
Oct

THURSDAY WOD October 15, 2015

20150907_105802
CrossFit WOD
PERFORMANCE

Workout of the Day
A.
5 sets of:
Bench Press x 5 reps @ 20X1 (increase load)
Rest 2 minutes between sets and use that time to work on mobility and prepare for part B.

B.
4 rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

 


CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Bench Press x 8-10 reps @ 20X1 (65-75% range..choose a weight that is challenging where you can hit minimum 8 reps )
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds

B.
For time:
Row 500 Meters
immediately followed by…

3 rounds of:
15 Push-Ups
10 Box Jump-Overs

 

BootCamp WOD
INTENSITY

A.
90 sec – 60 sec – 30 sec
50 ft Shuttle Run
Seated Knee Tucks
Burpees
X Sit Ups

*no rest between movements
1 min between rounds

B.
5 Min AMRAP
10 Sit Up + Press
10 Ball Slams

-90 sec rest-

C.
5 Min AMRAP
10 Ring Push Ups
10 Wall Balls