WEDNESDAY WOD August 26, 2015

25
Aug

WEDNESDAY WOD August 26, 2015

20150824_174924
CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)

B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.
Score total number of rounds completed.

 


Boot Camp WOD
INTENSITY

A.
4 Rounds for Time:
8 R DB/KB Ground to Overhead
16 Goblet Squats
24 KB Russian Swings
16 Goblet Squats
8 L DB/KB Ground to Overhead

B.
6 Min EMOM
Buy In: 3 Dive Bomber Push Ups
Then: X Sit Ups

-90 sec rest-

C.
6 Min EMOM
Buy In: 4  Turkish Get Up (2 each side)
Then: Singles or Doubles