WEDNESDAY WOD August 17, 2016

16
Aug

WEDNESDAY WOD August 17, 2016

20160815_180731

 

CrossFit WOD
PERFORMANCE

A.
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

 

CrossFit WOD
FITNESS

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
6 Min AMRAP
3 V Ups
6 Ring Rows

-2 Min Rest-

B.
6 Min AMRAP
6 (3/3) KB C&J
12 Air Squats

-2 Min Rest-

C.
6 Min AMRAP
3 Man Makers
6 Pull Ups

-2 Min Rest-

D.
6 Min AMRAP
6 Alt. Plank Knee to Elbow
12 Squat Thrusts