WEDNESDAY WOD April 17, 2019

16
Apr

WEDNESDAY WOD April 17, 2019

CrossFit WOD
PERFORMANCE

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Muscle-Up Progressions
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of AD Pro Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

CrossFit WOD
FITNESS

A.
Take 15 minutes to rotate through practicing three gymnastics movements:
Movement 1 – Ring Support Holds (both top and bottom)
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

B.
Two sets for max reps of:
90 seconds of AD Pro Bike for Calories
Rest 30 seconds
90 seconds of L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

BootCamp WOD
BUILD 360

Coach Choice