TUESDAY WOD May 23, 2017

22
May

TUESDAY WOD May 23, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees

CrossFit WOD
FITNESS

A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots
12 Burpees

 

 

BootCamp WOD
INTENSITY

A.
4 RFT
200 m row
100ft OHWL
10 Push Ups
10 X Sit Ups (1,2,3…)
250M Sprint

*20 min cap

B.
Min AMRAP
10/10 Side Lying V Ups
10 DB Thrusters

-1 Min Rest-

C.
5 Min AMRAP
10 Med Ball Cleans
10 Wall Ball Sit Ups