WEDNESDAY WOD February 6, 2019

5
Feb

WEDNESDAY WOD February 6, 2019

CrossFit WOD
PERFORMANCE

For time:
400 Meter Run / 500m Row
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run / 500m Row
10 Ground to Overhead
20 Push-Ups
400 Meter Run / 500m Row
5 Ground to Overhead
10 Push-Ups

CrossFit WOD
FITNESS

For time:
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
400 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
400 Meter Run
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups

BootCamp WOD
INTENSITY

2 Rounds of the following:

A.
AMRAP 5
10 Calorie Row 
20 Lateral Hops Over Rower (10/Side)
30 Mountain Climbers (15/Leg)

-Rest 1:00

B.
AMRAP 5:
10 KB Goblet Walking Lunges (5/Leg)
20 Russian KB Swings
30 Cal AD Pro

-Rest 1:00

C.
AMRAP 5
10 Rower Pike-Ups 
200/150m Row 
30s Forearm Plank

 -Rest 1:00