WEDNESDAY WOD August 1, 2018

31
Jul

WEDNESDAY WOD August 1, 2018

CrossFit WOD
PERFORMANCE

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450m/350 m of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 30/25 Calories AD Pro Bike (or 300 Meter Run)

 

 

 

 

CrossFit WOD
FITNESS

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450m /350 m of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (heavy)
Station 3 – 30/25 Calories of AD Pro Bike (or 300 Meter Run)

 

 

 

BootCamp WOD
INTENSITY

 

A.
3 Rounds Not fr Time (Warm Up Pace)
30 Sec Row/Bike/Double unders
5 Pushups
10 Squats
10 Sec Active Shoulder Hang + 1 Pullup

B.
EMOM x 9 Minutes
Min 1: 10-12  Goblet Squats
Min 2: 5 DB Burpee Box step Overs (24/20″)
Min 3: 10 Strict Pullups

C.
3 Rounds For Time
400 m Run / 500 m Row
21 KB Deadlifts
15 V-UPs
9 Russian KB Swings