WEDNESDAY WOD June 27, 2018

26
Jun

WEDNESDAY WOD June 27, 2018

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Push Press x 4-5 reps
Rest 2 minutes

Build to today’s heavy 4-5 reps.

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Burpees
12 Push Press (115/75 lbs)
9 Strict Pull-Ups

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
18/12 Calories of Rowing
12 Dumbbell Push Press
6 Strict Pull-Ups

 

 

BootCamp WOD
INTENSITY

 

4 Rounds for Time
Run or Row 150m/250m – 400/500m – 800m/1000m-1600m/1800m
10 DB Clusters (30#/20#)
20 Pushup
30 AbmatSitups

Run increases in distance each round while reps stay the same