WEDNESDAY WOD January 4, 2017

3
Jan

WEDNESDAY WOD January 4, 2017

20170102_104346
CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single-Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

 

 

BootCamp WOD
INTENSITY

 

A.
8 Min AMRAP
8 GTO (45/25#)
8 Lateral Burpees Onto Plate
8 OHWL
8 Dragonflies

-2 Min Rest –

B.
6 Min AMRAP
6 GTO
6 Burpees Forward Over Plate
6 OHWL
6 Pull Ups

-2 Min Rest –

C.
4 Min AMRAP
4 GTO
4 Burpee + Goblet Squat w/ Plate
4 OHWL
4 Toes to Bar 

D.
3 Rounds
Equal work to Rest
150M Farmer Carry