WEDNESDAY WOD 6/24/15

23
Jun

WEDNESDAY WOD 6/24/15

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CrossFit WOD
FITNESS

Workout of the Day
A.
3 sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds

B.
In teams of 2, alternate sets to complete 4 each of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings

 

PERFORMANCE

Workout of the Day
A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop/Pause Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Start at 50% of 1RM and increase load over the course of the eight sets.

B.
Complete as many rounds and reps as possible (AMRAP) in 10 minutes of:
1 Power Clean (M-205#/W-135 #)(or 50%-60% 1RM)
1 Front Squat (M-205/W-135 #)
1 Shoulder to Overhead (M-#205/W-135#)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

 

 

 

Boot Camp WOD
INTENSITY

A.
3 Rounds:
1 Min at Each Station
Jumping Lunges
25 ft Shuttle Run
Ball Slams
Ring Push Ups
KB Swings

No rest between stations, one min between rounds

B.
10 Min Infinity Ladder
(3-6-9-12, etc by 3s)
Ring Ab Roll Outs
Mountain Climbers (1,1,2,2,3,3…)
Straight Leg Sit Ups

50 Singles or 25 Doubles between every round