WEDNESDAY WOD July 11, 2018

10
Jul

WEDNESDAY WOD July 11, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
5 Strict Pull-Ups

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

 

 

BootCamp WOD
INTENSITY

A.
11 Min on running clock
0-3 minutes: 10 DB weighted Reverse Lunges/10 Renegade Rows 30/20
3-4 minutes: Rest
4-7 minutes: 10 DB Push Press/10 Slam Balls 30/20
7-8 minutes: Rest
8-11 minutes: Max Burpees

Score is number of burpees

B.
AMRAP 9 min
150 m Run / 200m Row
5 Broad Jump Burpees
5 Burpee Pullups

C.
100 Situps for time