WEDNESDAY WOD July 13, 2016

12
Jul

WEDNESDAY WOD July 13, 2016

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CrossFit WOD
PERFORMANCE

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

Coach Led Barbell Warm Up

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs

 

 

CrossFit WOD
FITNESS

A.
Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

 


BootCamp WOD
INTENSITY

A.
5 min EMOM
Buy in: 5 Lateral Burpee on Plate
Rest of min: GTO

-1 Min Rest-

B.
5 min EMOM
Buy in: 5 Sit Up & Press
Rest of Min: Mountain Climbers

-1 Min Rest-

C.
5 min EMOM
Buy In: 5 V-Ups
Rest of min: Push Ups

-1 Min Rest-

D.
5 min EMOM
Buy in: 5 Toes 2 Bar
Rest of min: Wall Balls (20/14#)

E.
Tabata
Row /Assault Airbike or Doubles/Singles