WEDNESDAY WOD July 25, 2018

24
Jul

WEDNESDAY WOD July 25, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 23/18 Calories of AD Pro Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

 

 

 

CrossFit WOD
FITNESS

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Alternating Cossack Squats x 12 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 23/18 Calories of AD Pro Bike or Rowing

 

 

 

BootCamp WOD
INTENSITY

A.
EMOM 12 Mins
Min 1- 8 lateral lunges (4 each leg)with weight if possible
Min 2- 6-8 double kb deadlifts
Min 3- 10 hollow rocks

B.
3 Rounds for Time
100m Sled Push
20 Airsquats
10 Russian kb swings
5 heavy slam ball, medball or sandbags over shoulder