THURSDAY WOD September 28, 2017

27
Sep

THURSDAY WOD September 28, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

B.
Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes

 

 

 

CrossFit WOD
FITNESS

A.
Three Sets:
Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Bilateral Hip Bridge x 10-12 reps @ 2011
Rest 45 seconds

B.
Four sets for times of:
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes

 

 

 

BootCamp WOD
INTENSITY

A.
5 RFT
10 Cal Row / Air Bike
10 Seated Heavy DB Press
30 sec wall sit into 30sec plank
10 Alt Lunge & Chop (with DB or light Slam Ball)

B.
3 Min EMOM
Buy In: 25 ft Burpee Broad Jumps
Rest of Min: Sumo DL High Pulls

-90 sec rest-

C.
3 Min EMOM
Buy In: 10 Toes to Bar
Rest of Min: Wall Balls

-90 sec rest-

D.
3 Min EMOM
Buy In: 5/5 DB GTO
Rest of Min: Speed Skaters (1,2,3…)

Scores are totals of:

A = SDLHP, B = Wall Balls, C = Speed Skaters