WEDNESDAY WOD AUGUST 29, 2018

28
Aug

WEDNESDAY WOD AUGUST 29, 2018

CrossFit WOD
PERFORMANCE

A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (32/24 kg)

 

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 16 minutes (2 sets):
Station 1 – Back Squat x 10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111
Station 4 – L-Sit or L-Sit Progression x 45-60 seconds

B.
For time:
1000 Meter Row
immediately followed by three rounds of:
10 Alternating Single-Arm Dumbbell/Kettlebell Snatches
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry

 

 

BootCamp WOD
INTENSITY
A.
10 Min EMOM
3 Strict Pull-Ups / Ring Rows
5 Renegade Rows
Max Reps: V-Ups
B.
3 Rounds for Time
800 m Run / 1000m Row
20 Jumping Squats
20 Plank Walk Ups