TUESDAY WOD FEBRUARY 14, 2017

13
Feb

TUESDAY WOD FEBRUARY 14, 2017

20170213_172222
CrossFit WOD
PERFORMANCE

A.
Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds
Wall-Supported Handstand Hold x 60 seconds
Rest 90 seconds

B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

 

 

BootCamp WOD
INTENSITY

A.
12 Min AMRAP
(25ft/25ft) Bottom’s Up Waiter’s Walk
10 V-Ups
20 Jumping Lunges
10 DB Strict Press

B.
12 MIN AMRAP
20 Sumo Deadlift High Pull
30sec Hollow Hold
20 Box Jumps