WEDNESDAY WOD December 7, 2016

6
Dec

WEDNESDAY WOD December 7, 2016

20160815_183859

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)

 

 

CrossFit WOD
FITNESS

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
15 Stationary Dips

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
15 Kettlebell Swings
10 Goblet Squats

 

 

BootCamp WOD
INTENSITY

A.
Max Effort EMOM Stations
4 Rounds
A) Calorie Row / Cal Bike
B) Alt. Pike Knee to Elbow
C) Jumping Ball Slam
D) Man Makers

*No rest b/n movements
*1 Min Rest b/n rounds

B.
Alternating  Tabata
Hollow Hold & Arch Hold