WEDNESDAY WOD February 15, 2017

14
Feb

WEDNESDAY WOD February 15, 2017

20170214_193223
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.

 

 

 

BootCamp WOD
INTENSITY

 

A.
3 Rounds For Time
800m Run
20 Knees to Elbows
30 Russian Kettlebell Swings
40 Sumo Deadlift High-Pulls

B.
6 Min EMOM
10 Abmat Sit ups
Wall Sit