WEDNESDAY WOD February 8, 2017

7
Feb

WEDNESDAY WOD February 8, 2017

20160912_180704
CrossFit WOD
PERFORMANCE

A.
Take 15-20 minutes to build to today’s 1-RM Power Clean

B.
For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

CrossFit WOD
FITNESS

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
100-Foot Suitcase Carry each arm
Rest 60 seconds

B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

BootCamp WOD
INTENSITY

A.
Teams of 2
8 Min AMRAP
250m Row
8 Sumo DL High Pulls
8 Split Jump Burpees

B.
8 Min AMRAP
50 Doubles/150 Singles
8 Push Ups
8 Weighted Lunges (2 DBs)

C.
8 Min AMRAP
250M Run
8 Sit Ups
8 Wall Balls (20/14#)

*One person Works, One Person Rest

*2 Min Rest B/N AMRAPs