TUESDAY WOD May 2, 2017

1
May

TUESDAY WOD May 2, 2017

 

 

CrossFit WOD
PERFORMANCE

 

Every 10 minutes, for 40 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Run 400 Meters

 

 

 

CrossFit WOD
FITNESS

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
15 Burpees
20 Walking Lunges with Farmer’s Carry
Run 400 Meters

 

 

 

 

BootCamp WOD
INTENSITY

A.
5 RFT
10 Cal Row
10 Seated Heavy DB Press
30 sec wall sit into 30sec plank
10 Alt Lunge & Chop (with DB or light Slam Ball)

B.
3 Min EMOM
Buy In: 25 ft Burpee Broad Jumps
Rest of Min: Sumo DL High Pulls

-90 sec rest-

C.
3 Min EMOM
Buy In: 10 Toes to Bar
Rest of Min: Wall Balls

-90 sec rest-

D.
3 Min EMOM
Buy In: 5/5 DB GTO
Rest of Min: Speed Skaters (1,2,3…)

Scores are totals of:

A = SDLHP, B = Wall Balls, C = Speed Skaters