WEDNESDAY WOD 5/20/15

19
May

WEDNESDAY WOD 5/20/15

20150512_191333

CrossFit WOD
FITNESS

Workout of the Day
A.
4 sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B.
For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells each hand (Heavy)
15 Strict Pull-Ups
Run 800 Meters

 

 

PERFORMANCE

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 65% 1RM FS
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (M-165#/W-110# or 55%-60% 1RM – take weight from the floor)
30 Pull-Ups
Run 800 Meters

 

 

BootCamp WOD
INTENSITY

A.
1 Mile Run for Time

B.
12 Min Infinity Ladder
increments of 3s (3-6-9, etc)
Push Ups
Russian Twists (1,1,2,2,3,3…)
Ball Slams

20 Double Unders or 60 Singles after each round