WEDNESDAY WOD July 27, 2016

26
Jul

WEDNESDAY WOD July 27, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ballx 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

 


BootCamp WOD
INTENSITY

 

A.
10 Min AMRAP
250m Run / 300m Row
10 DB Thruster
30 Walking Lunges

B.
10 Min AMRAP
10 Tuck Jumps
10 V ups
10 Wall Balls

C.
3 Rounds
Plank for Max Effort Time
* Cut off at 3 min.