TUESDAY WOD April 30, 2019

29
Apr

TUESDAY WOD April 30, 2019

CrossFit WOD
PERFORMANCE

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 40/30 Calories of AD Pro Bike
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

CrossFit WOD
FITNESS

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 40/30 Calories of AD Pro Bike
Station 2 – 40 Wall Ball Shots
Station 3 – 30 Alternating Dumbbell Snatches
Station 4 – 20 Burpee Box Jump or Step-Overs
Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.

BootCamp WOD
BUILD 360

Coach Choice