WEDNESDAY WOD February 20, 2019

19
Feb

WEDNESDAY WOD February 20, 2019

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
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.
Two sets for times of:
45/40 Calories of AD Pro Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 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.
Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

BootCamp WOD
INTENSITY

A.
OTM x 30 Minutes (5 Rounds)
Minute 1 = Bike Calories
Minute 2 = Wall Balls 
Minute 3 = Plank Hold 
Minute 4 = Medball Reverse Lunges
Minute 5 = Burpees
Minute 6 = REST

B.
Planks
Round 1 = Forearm Plank
Round 2 = High Plank
Round 3 = R. Side Plank
Round 4 = L. Side Plank
Round 5 = Plank Up Downs