WEDNESDAY WOD February 17, 2016

16
Feb

WEDNESDAY WOD February 17, 2016

20151202_170509
CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (M-55#/W-35#)
14 Toes to Bar
400 Meter Run

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

 

BootCamp WOD
INTENSITY

A.
12 Minute ALT EMOM
MIN 1: 10 KB Lunge and Twist   (1,1,2,2..)
MIN 2: Wallballs
MIN 3: 12 Cal Row
MIN 4: 50 Singles / 25 Double Unders

B.
6 Minute AMRAP
20 Mountain Climbers
(1,2,3….)
10 V-Ups
10 Jumping Lunges
(1,2,3..)

1 Minute Rest –

C.
6 Minute AMRAP
10 KB Swings
10 (5/5) DB Snatch
10 Tuck Jumps