TUESDAY WOD September 5, 2017

4
Sep

TUESDAY WOD September 5, 2017

“Words are not enough to express the unconditional love that exists between a mother and a daughter.”

CrossFit WOD
PERFORMANCE

 

A.
Against a three minute running clock, complete:
350/300 Meter Row
Double-Unders x Max Reps

Rest 3 minutes, and then…

B.
Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Strict Handstand Push-Ups x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Against a three minute running clock, complete:
350/300 Meter Row
Jumping Lunges or Alternating Reverse Lunges x Max Reps

Rest 3 minutes, and then…

B.
Against a three minute running clock, complete:
30/20 Calories of Assault Bike
Stationary Dips x Max Reps

Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

 

 

 

BootCamp WOD
INTENSITY

A.
18 Minute EMOM
Min 1: 10 Cal Row / Air Assault Bike
Min 2: 16 Alt DB Snatch
Min 3: 20 Wallballs

B.
8 Minute AMRAP
5 V Ups
10 Burpees
15 KB Swings