WEDNESDAY WOD 6/17/15

16
Jun

WEDNESDAY WOD 6/17/15

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CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (AHAP with good form)
40 Double-Unders

B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

 

 

Boot Camp WOD
INTENSITY

A.
4 Rounds for time:
10 Ring Rows
10 KB Russian Swings
10 Goblet Squats
10 Lateral Hops (1,2,3…)
250 m run
*30 sec plank between each round-(Finish with 250 run)

B.
60 sec-45 sec-30 sec-15 sec
V Ups
15 seconds rest
Supermans
15 seconds rest
Sit Ups
15 seconds rest
Hollow Hold (do not count in score)

*15 seconds between movements and rounds