WEDNESDAY WOD July 6, 2016

5
Jul

WEDNESDAY WOD July 6, 2016

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CrossFit WOD
PERFORMANCE

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B.
For time:
Row 1000 Meters

immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

immediately followed by…

Run 800 Meters

 

CrossFit WOD
FITNESS

A.
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads from those used 2 weeks ago.

B.
For time:
Run 800 Meters

immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs

immediately followed by…

Row 1000 Meters

 


BootCamp WOD
INTENSITY

A.
3 Rounds
1 Min at Each Station
Singles or Doubles
Walk Outs
Lunges
Push Ups

*No rest between stations, one min between rounds

B.
6 Min EMOM
Buy In: 6 Goblet Squats (12/16kg)
Rest of Min: ME Ring Rows

-1 Min Rest-

C.
6 Min EMOM
Buy In: 6 Heavy Seated DB Press
Rest of Min: ME Box Jumps / Step Ups