WEDNESDAY WOD December 14, 2016

13
Dec

WEDNESDAY WOD December 14, 2016

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ARE YOU ALL EXCITED AND READY FOR THIS SATURDAY’S  “12 DAYS OF CHRISTMAS WOD” AND HOLIDAY POTLUCK PARTY!?

The Saturday 8am Class is cancelled and we will start at 9am! Please bring your best Holiday cheer and dish/beverage!

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16:Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

 

 

BootCamp WOD
INTENSITY

A.
8 Min AMRAP
30 Wall Balls
15 Pull-ups

B.
16 MIN Alt EMOM
A) 1 Wall Climb + 10 sec Handstand or 1 DB Manmaker + 10 sec overhead DB hold in lockout position
B) 12 Toes to bar or V Ups
C) 12 Box Jumps Overs
D) 24 Weighted Lunges (1 KB or 2 DB)

* Wall Climb & hold = 1 rep
*  1 DB Manmaker + 10 sec overhead DB hold in lockout position = 1 rep

*Total reps = 196