THURSDAY WOD September 21, 2017

20
Sep

THURSDAY WOD September 21, 2017

CrossFit WOD
PERFORMANCE

A.
Six sets of:
Clean or Power Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B.
Five rounds for time of:
30 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Push-Ups

 

 

 

 

CrossFIt WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Five rounds for time of:
5 Calories of Assault Bike
10 Push-Ups
20 Kettlebell Swings (24/16 kg)

 

 

BootCamp WOD
INTENSITY

A.
12 Minute AMRAP
5 Med Ball Cleans or 2 Tire Flips
10 KB Swings
15 Cal Row / Air Assault Bike

B.
12 Minute AMRAP
5 Man Makers
10 Burpee Box Jumps
15 Double Unders (45 Singles)