WEDNESDAY WOD 5/27/15

26
May

WEDNESDAY WOD 5/27/15

20140909_192356
CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
3 sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

 

B.
4 sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
(*stagger rest/work/heat times for assault bikes as needed in order to accommodate everyone)

 

Boot Camp WOD
INTENSITY

A.
6 Min AMRAP
5 Tire Flips
10 Push Ups

-1 Min Rest-

B.
6 Min AMRAP
5 Heavy Seated DB Press
10 Box Jumps

-1 Min Rest-

C.
6 Min AMRAP
10 (5/5) KB CNJ or GTO
10 KB Russian Swings

-1 Min Rest-

D.
6 Min AMRAP
5 Dive Bombers
20 (10/10) Russian Twists