WEDNESDAY WOD February 22, 2017

21
Feb

WEDNESDAY WOD February 22, 2017

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

B.
Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings
60 Goblet Squats
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

 

BootCamp WOD
INTENSITY

A.
12 Min Alt EMOM
A) Max Effort Hang from Bar
B) 20 GTO
C) 20 Frog Jumps
D) 10 Ring Rows

 *Hang from bar = 1 rep

*Total reps = 153
B.
12 Min AMRAP
400m Row/Run
20 Wall Balls
30 Mountain Climbers
15 Sit Ups