WEDNESDAY WOD July 12, 2017

11
Jul

WEDNESDAY WOD July 12, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots (30/20 lbs to 10′ Target)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

 

 

 

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Barbell Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Kettlebell Swings x 20-30 reps
Rest 45 seconds

B.
For time:
Run 600 Meters
30 Dumbbell Thrusters
Run 600 Meters

 

 

 

BootCamp WOD
INTENSITY

A.
4 Min AMRAP
8 Box Jumps
8 Heavy Seated Strict Press

B.
20 Min AMRAP
10 Alternating KB Snatch
5/5 Single Arm OH KB Squats
10 Step Up & Back Lunge
800m Run / 1000m Row