THURSDAY WOD October 8, 2015

7
Oct

THURSDAY WOD October 8, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.
Barbell Warm Up-Coach Choice

B.
Three rounds for time of:
6 Clean & Jerks (M-185#/W-135#)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110
Rest 45 seconds

B.
Three rounds for time of:
6 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
9 Strict Handstand Push-Ups
12 Burpees

 

 

BootCamp WOD
INTENSITY

 

A.
4 Rounds for time:
400 m Run
20 Doubles or 60 Singles
10 Burpees
10 Ball Slams
10 Box Jumps


B.
1 Minute of:
Ab mat Sit Ups

-20 sec rest-

C.
3 Rounds
20 sec R Plank K2E Hold
20 sec Plank
20 sec L Plank K2E Hold
20 sec rest

-20 sec rest-

D.
1 Minute of:
Ab mat Sit Ups