WEDNESDAY WOD August 3, 2016

2
Aug

WEDNESDAY WOD August 3, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

 

 

BootCamp WOD
INTENSITY

A.
Alternating Tabata
A) Calorie Row & Alt. DB Snatch (
B) Wall Balls & Sit Ups
C) Doubles/Singles JR & Ball Slams
D) Toes 2 Bar & Air Squats

*No rest b/n stations, 90 sec b/n Rounds

B.
3 Rounds
30 Sec M.E. Mountain Climbers
1 MIN Planks
30 Sec Rest