WEDNESDAY WOD February 13, 2019

12
Feb

WEDNESDAY WOD February 13, 2019

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
40/30 Calories of AD Pro Bike
20 V-Ups
15 Wall Ball Shots

BootCamp WOD
INTENSITY

A.
In 8 Minutes
800m Run
40 DB Push Press (30/20)
In remaining time: Max Reps, Box Jumps (24/20″)

rest 3 min

In 8 Minutes
800m Run
40 Ball Slams (30/20)
In remaining time: Max Calories Row

C.
8 min EMOM
10 Plate to OH (45/35)
Max Cal AD Pro