WEDNESDAY WOD January 11, 2017

10
Jan

WEDNESDAY WOD January 11, 2017

20170101_102136
“LOL”
CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

CrossFit WOD
FITNESS

A.
Four sets of:
Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

 

 

BootCamp WOD
INTENSITY

A.
8 MIN AMRAP
20 Doubles/50 Singles
10 KB Sumo DL High Pull
10 KB Russian Swings

B.
8 MIN AMRAP
10 Heavy Seated DB Press
10 Step Up & Back Lunge
10 Alt. Plank K2E

C.
8 MIN AMRAP
10 Goblet Squat w/Slam Ball
10 Ball Slams
10 Plank Slam Ball Roll Through

* 2 Min Rest b/n AMRAPs