WEDNESDAY WOD February 10, 2016

9
Feb

WEDNESDAY WOD February 10, 2016

591

 

 

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 9 minutes (3 sets) of:
High Bar Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Russian Swings (M-24 kg/W-16 kg)
Pull-Ups x Max reps

Rest 5 minutes between rounds, and complete a total of two rounds.

 

CrossFit WOD
FITNESS

 

A.
Four sets of:
Back Squat 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between rounds, and complete a total of two rounds.

 

BootCamp WOD
INTENSITY

 

A.
10 Minute AMRAP
400m Row
15 DB Thrusters
15 Pullups / Ring Row

-90 seconds rest-

B.
10 Minute AMRAP
10 Tuck Jump Burpees
10 (5/5) Plank Shoulder Touches
30 Double Unders /Singles

-90 seconds rest-

C.
10 Minute AMRAP
10 KB Russian Swings
10 (5/5) Plank K2E
10 Goblet Squats