WEDNESDAY WOD December 16, 2015

15
Dec

WEDNESDAY WOD December 16, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Take 15-20 minutes to build to today’s heavy Jerk

B.
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (M-115#/W-75#) x MAX REPS

Rest 2 minutes between sets, and complete a total of four sets.

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds

B.
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell) x MAX REPS

Rest 2 minutes between sets, and complete a total of four sets

 

BootCamp WOD
INTENSITY

A.
3 Rounds
1 Min at Each Station

A: 25 ft Shuttle Run
B: Box Jumps
C: Hollow Hold (count seconds as reps)
D: Ball Slams

*no rest between movements, 90 sec between rounds.

B.
8 Min Infinity Ladder
by 3s (3-6-9-12-etc)

X Sit Ups
Mountain Climbers (1,1,2,2,3,3…)
DB Thrusters