WEDNESDAY WOD August 12, 2015

11
Aug

WEDNESDAY WOD August 12, 2015

 Out Of The Cave (Paleo and Zone Friendly) Food truck will be serving dinner at CrossFit 580 Livermore  today WEDNESDAY  8/12/15,  4:30pm-7:30pm. Come by for a great meal, workout and hang out with the CF580 community! Get your meal prep for the week!

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
5 sets of:
Weighted Pull-Up x 2-3 reps @ 21X0 (AHAP)
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B.
In teams of two, alternate rounds to complete 5 sets EACH for time of:
10 Pull-Ups
15 Wall Ball Shots (M-20#/ W- 14#)
30 Double-Unders or 60 Singles

 

CrossFit WOD
FITNESS

Workout of the Day
A.
4  sets of:
Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate rounds to complete five sets EACH for time of:
15 Wall Ball Shots
15 Calorie Row/Airbike

 

 

BootCamp WOD
INTENSITY

A.
For Time
800 m Run
50 Ball Slams
50 Weighted Step Ups
400 m Run
50 Seated Leg Lift + Pike
50 Frog Jumps
250 m Run
50 DB Push Press
50 Plank K2E (1,2,3…)

B.
1 Min Plank

-30 sec rest-

C.
3 Rounds
20 Sec Boat Pose
20 Sec Hollow Hold

20 sec rest

-then-

D.
1 Min Plank