WEDNESDAY WOD January 17, 2018

16
Jan

WEDNESDAY WOD January 17, 2018

CrossFit WOD
PERFORMANCE

A.
Take 20-25 minutes and build to today’s 1RM Snatch

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Rounds of 15, 10 and 5 reps for time of:
Dumbbell Clean & Jerk
Anchored Sit-Ups

 

 

 

 

BootCamp WOD
INTENSITY

A.
16 Mins ALT EMOM
45s Feet on Box Inverted Hold
20 Jumping Lunges (1,2,3..)
12 Box Jumps / Step Ups
10 Pull Ups / Ring Rows

B.
2 Mins AMRAP
8 x 10m Sprints
12 DB Russian twists (1,2,3..)
16 Sumo DB Rows  (1,2,3…)

C.
Tabata
Row/Airbike
Ball Slams