TUESDAY WOD December 6, 2016

5
Dec

TUESDAY WOD December 6, 2016

20160803_171135
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Shoulder Press x 6-8 reps @ 20X1
Station 2 – Side Plank x 45 seconds each side
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Thrusters
12 Box Jump or Step-Overs
12 Anchored Sit-Ups

 

 

BootCamp WOD
INTENSITY

A
8 MIN AMRAP
20 wall balls
50 Doubles/100 Singles

-2 Min Rest-

B.
8 MIN AMRAP
10 V Ups
10 box jump

-2 Min Rest-

C.
8 MIN AMRAP
10 Goblet Squats
10 Burpees