WEDNESDAY WOD February 1, 2017

1
Feb

WEDNESDAY WOD February 1, 2017

20170128_094534
CrossFit WOD
PERFORMANCE

Seven rounds for time of:
5 Thrusters (175/115 lbs)
10 Pull-Ups

CrossFit WOD
FITNESS

Four sets of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 8 reps @ 21X0
(add weight if you can easily achieve 8 reps)
Rest 60 seconds
Alternating Reverse Lunges with Dumbbells x 20 reps @ 2010
Rest 60 seconds
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds

 

 

BootCamp WOD
INTENSITY

 

A.
6 rounds of:
1 MIN M.E. Calorie Row
1 MIN M.E. Burpees
1 MIN M.E. Double-Unders

1 MIN Rest

*Score is total reps.
*Tally totals after each round, and then add for final score.

B.
3 Rounds
30 SEC Wall Sit
30 SEC Bicycle Crunches
30 SEC REST