WEDNESDAY WOD January 3, 2018

2
Jan

WEDNESDAY WOD January 3, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots

 

 

 

BootCamp WOD
INTENSITY

 

A.
9 MIN AMRAP
8 PUSH UPS
12 AIR SQUATS
300M ROW

– 2 Min Rest – 

B.
9 MIN AMRAP
6 FEET ON BOX INVERTED PRESS
9 HANGING KNEES TO CHEST
300M ROW

– 2 Min Rest – 

C.
9 MIN AMRAP
5 STRICT PULL UPS (Ring Rows)
8 WALLBALLS
300M ROW