WEDNESDAY WOD August 19, 2015

18
Aug

WEDNESDAY WOD August 19, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Bench Press 6 Sets @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional)  Exceed Set 5 weight x 1 rep

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (M-95#/W-65#)

C.
400M Farmer Carry
*use KB/DB or Axles(we have 2 pairs of the axles, load up with bumpers)

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (M-95#/W-65#)

C.
400m Farmer Carry

 

 

BootCamp WOD
INTENSITY

A.
3 Rounds for time:

30 Wall Ball shots
30 KB High Pull
30 Weighted Step Ups /DBs
30 DB Push press
30 Calorie Row/Air Assault bike
30 Push-Ups
10 Heavy Goblet Back Squat