WEDNESDAY WOD February 24, 2016

23
Feb

WEDNESDAY WOD February 24, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps (M-45#/W-25#)
15 Pull-Ups
400 Meter Run

 

CrossFit WOD
FITNESS

A.
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps
Rest 60 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps
15 Pull-Ups
400 Meter Run

 

 

BootCamp WOD
INTENSITY


A.
10 Minute AMRAP
Ladder Up by 2’s (2-4-6, etc)
OHWL (1,2,3..)
Straight Leg Situps
Pushups

B.
10 Minute AMRAP
10 DB Push Press
5 L RDL w/ Lunge
10 Ring Dips/Bar Dips
5 R RDL w/Lunge

C.
100 Partner Situps