WEDNESDAY WOD July 19, 2017

18
Jul

WEDNESDAY WOD July 19, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Pull-Ups
12 Thrusters (95/65 lbs)
30 Double-Unders

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

A.
8 MIN AMRAP
8 Wall Balls
8 Wall Ball Sit Ups
8 Pull Ups

B.
8 MIN AMRAP
8 Medball Cleans
8 KB Swings
8 Alt DB GTO

C
8 MIN AMRAP
8 Lateral DB Raises
8 OH DB Walking Lunges
8 V-Ups

D.
Jump Rope Tabata