WEDNESDAY WOD August 24, 2016

23
Aug

WEDNESDAY WOD August 24, 2016

20160603_181010
CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

 


CrossFit WOD

FITNESS

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 8-10 Barbell Good Mornings or Goat Bag Swings @ 3111
Station 2 – 6-10 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses

 

 

BootCamp WOD
INTENSITY

 

A.
3 RFT
800m Run
10 Ball Slams
20 Sit Ups
10 Wall Balls

*20 Min Cap

B.
6 Min EMOM
Buy In: 8 Goblet Squats
Rest of Min: V Ups or Ab X Sit ups