WEDNESDAY WOD July 20, 2016

19
Jul

WEDNESDAY WOD July 20, 2016

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So many new faces! Welcome guys!

CrossFit WOD
PERFORMANCE + FITNESS

A.
Four sets of:
Box Step-Ups x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.

 

 


BootCamp WOD
INTENSITY

A.
12 Min Infinity Ladder
by 4s

Shoulder Touches (1, 2, 3…)
V Ups
Alternating Side Squats (1, 2, 3…)

*20 DU’s/50 Singles after every round

B.
12 Min AMRAP
4 Man Makers
6 Walkouts w/ Push up
12 (6/6) Weighted Steps ups w/ DBs