WEDNESDAY WOD January 18, 2017

17
Jan

WEDNESDAY WOD January 18, 2017

clean-meme
CrossFit WOD
PERFORMANCE

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B.
For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B.
For time:
Run 400 Meters
30 Russian Kettlebell Swings
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings

 

 

BootCamp WOD
INTENSITY

A.
Bootcamp Fight Gone Bad
3 Rounds M.E. for Reps

Wall balls
KB Sumo Deadlift High Pull
Box Jumps
DB Push Press
Calorie Row

*1 Minute per Movement
*1 minute rest between rounds

B.
Alt Tabata
Jump Rope
&
Push Ups