WEDNESDAY WOD December 23, 2015

22
Dec

WEDNESDAY WOD December 23, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (M-225#/F-155#)
8 Burpee Box Jump-Overs (M-24″/F-20″)

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Wall Climbs x 2-4 reps
Rest 45 seconds

B.
In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

 

 

BootCamp WOD
INTENSITY

A.
15 Min EMOM
(every third minute)

250 m Run
5 Burpees
10 Box Jumps
15 Partner Med Ball Toss Sit Ups

B.
4 Min EMOM
Buy In: 5 Straight Leg Sit Ups
Rest of Min: Russian Twists

-90 sec rest-

4 Min EMOM

Buy In: 5 Ring Dips/Bar Dips
Rest of Min: Speed Skaters (1,2,3…)