WEDNESDAY WOD 5/13/15

12
May

WEDNESDAY WOD 5/13/15

SYL_2944
CrossFit WOD
Performance + Fitness

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

 

 

 

Boot Camp WOD

CONDITIONING WOD #1
10-20-30-20-10
Pull Ups
Shoulder Touches (1,2,3…)
Ab x Sit Ups
Ring Pushups

CONDITIONING WOD #2
8 Min Infinity Ladder
by 5s (5-10-15, etc)
Jump Squats
Straight Leg Sit Ups

100 M Run after each round