WEDNESDAY WOD July 18, 2018

17
Jul

WEDNESDAY WOD July 18, 2018

CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%

B.
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3111
Rest 45 seconds
Bat Wings x 6 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
Rest 45 seconds
Plank Hold x 30-45 seconds
Rest 45 seconds

B.
Three rounds for time of:
20 Single-Arm Alternating Dumbbell Snatches
20 Jumping Lunges
10 Strict Pull-Ups

 

 

 

BootCamp WOD
INTENSITY

A.
15 Minute AMRAP
10 Kneeling Get Ups (20#/15#)
10/10 Plank kb/db drag
10 Ball Slams
20/15 Cal AD Pro Bike

B.
For Time
21-18-15-12-9-6-3
(A) DB Hang Power Cleans

21-18-15-12-9-6-3
(B) Calories Rowed

21-18-15-12-9-6-3
(C) Kettlebell Russian Swings