WEDNESDAY WOD July 26, 2017

25
Jul

WEDNESDAY WOD July 26, 2017

CrossFit WOD
PERFORMANCE

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be HEAY. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

CrossFit WOD
FITNESS

A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15/10 Calories of Assault Bike
10 Walking Lunges with DB/KB Farmer’s Carry

 

 

 

BootCamp WOD
INTENSITY

A.
15 Min AMRAP
20 Shoulder Touches (sub on box)
10 X Sit Ups
20 Jumping Lunges (1,2,3…)
10 DB GTO

*WALL SIT & PASS: Buy in, 5, and 10 min marks, whole class does wall sit  and must complete 2 passes (down and back) of a 15lb plate

B.
5 Min AMRAP
10 2-Phase Squats
10 Hi/Lo Planks

-2 min rest-

C.
5 Min AMRAP
10 Wall Balls
10 Med Ball Cleans