WEDNESDAY WOD August 31, 2016

30
Aug

WEDNESDAY WOD August 31, 2016

received_10154564748624589
CrossFit WOD
PERFORMANCE

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
50 Calories of Assault Bike
30 Thrusters
800 Meter Run

 

 

BootCamp WOD
INTENSITY

A.
6 Min AMRAP
3 Walkouts w/ Push Up
6 Air Squats
12 Box Jumps

-2 Min Rest-

B.
6 Min AMRAP
3 HVY Dumbbell Thrusters
6 Alt. Single Leg RDL
12 Mountain Climbers

-2 Min Rest-

C.
6 Min AMRAP
3 Hi/Lo Planks
6 Toes to Bar
12 Wall Balls (20/14#)

-2 Min Rest-

D.
6 Min AMRAP
3 HVY KB Sumo Deadlift High Pulls
6 Lateral Jumps over Kettle bell
12 Kettle bell Swings