WEDNESDAY WOD July 5, 2017

4
Jul

WEDNESDAY WOD July 5, 2017

CrossFit WOD
PERFORMANCE

A.
Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)( or 60% 1RM )
15 Burpees

 

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 2111
(partner assisted encouraged if you cannot perform solo)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
15 Burpees

 

 

 

BootCamp WOD
INTENSITY

A.
18 Minute AMRAP
400m Run
18 KB Russian Swings
18 Burpees over KB
9 Goblet Squats

B.
8 minute EMOM
(Do ALL in 1 Min)
10 hollow rocks
10 toes to bar
10 second plank