WEDNESDAY WOD December 30, 2015

29
Dec

WEDNESDAY WOD December 30, 2015

 

no excuses
Make it happen in 2016!
CrossFit WOD
PERFORMANCE + FITNESS

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

or
Five rounds for time of:
Barbell Bear Complex x 5 reps
Toes to Bar x 10 reps

*The Bear is a five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep.

 

 

BootCamp WOD
INTENSITY

A.
5 Rounds for time:
10 (5/5) KB Clean and Jerk
10 (5/5) Renegade Rows*
20 (10/10) Russian Twists
20 (10/10) Single Leg Backwards Lunges (one side at a time)

B.
8 Min Alternating EMOM
Buy In A: 5 Ball Slams
Rest of A: Mountain Climbers (1,2,3…)

Buy In B: 5 Dive Bomber Push Ups
Rest of B: DB Thrusters