TUESDAY WOD October 11, 2016

10
Oct

TUESDAY WOD October 11, 2016

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CrossFit WOD
PERFORMANCE

A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

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

 

 

 

BootCamp WOD
INTENSITY

A.
8 MIN AMRAP
250 m row
10 DB Weighted Lunges
10 (5/5) DB GTO

-2 Min Rest-

B.
8 MIN AMRAP
10 Box Jumps
20 Doubles/60 Singles
20 Mountain Climbers (1,2,3…)

-2 Min Rest-

C.
8 MIN AMRAP
10 Wall Balls
10 Toes to Bar
10 Ball Slams