WEDNESDAY WOD 6/3/15

2
Jun

WEDNESDAY WOD 6/3/15

20150530_104638(0)
CrossFit WOD
FITNESS

Workout of the Day
A.
5 sets of:
Front Squat x 6 reps @ 2011
(use more weight than you used on May 21, 2015.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots


PERFORMANCE

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 200 Meters
12 High Bar Back Squats (M-135#/W-95# – taken from the floor..or scale to 50-55% of 1RM)

 

Boot Camp WOD
INTENSITY

A.
3 Rounds
R1:90 sec – R2:60 sec – R3:30 sec

Speed Skaters
Wall Walks or Shoulder Touches (1,2,3…)
Drop Squats
Russian Twists (1,2,3…)

*15 sec rest between movements and rounds

B.
10 Min AMRAP
6 Pull Ups
12 Push Ups
18 Mountain Climbers (1,2,3…)