TUESDAY WOD December 13, 2016

12
Dec

TUESDAY WOD December 13, 2016

20161212_171756
CrossFit WOD
PERFORMANCE

A.
Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
Toes to Bar

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
Toes to Bar
14 Goblet Squats
100 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
For Time:
20 Calorie Row / Assault Airbike
15 Burpees
30 Ball Slams
15 Burpees
40 Criss Cross Jump Squats
15 Burpees
30 GTO
15 Burpees
20 Calories Row /Assault Airbike

B.
Tabata!
Coach Choice