WEDNESDAY WOD August 10, 2016

9
Aug

WEDNESDAY WOD August 10, 2016

SYL_3058

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 32X1

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridgesx 25 reps

B.
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings
40 Air Squats

 


BootCamp WOD
INTENSITY


A.
10 Minute Infinity Ladder
Up by 4

OHWL (45/25) (1,2,3..)
Squats (w/ Plate)
Run 250m After Each Round

B.
10 Minute Infinity Ladder
Up by 4

Burpee Box Jumps
Kettle Bell Swings
Row 250M After Each Round

C.
3x  150M Farmer’s Carry
1:1 Work/Rest Ration