THURSDAY WOD October 20, 2016

19
Oct

THURSDAY WOD October 20, 2016

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CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
16 MIN AMRAP
400M Run
4 Box Jumps Overs
8 (4/4) Pike Knee to Elbow
16 Alt. Side Squats

B.
4 MIN AMRAP
8 Push Ups
8 Alt. Step Up & Back Lunge

-2 Min Rest-

C.
4 MIN AMRAP
8 Heavy Push Press
8 V Ups