WEDNESDAY WOD March 1, 2017

28
Feb

WEDNESDAY WOD March 1, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

 

 

 

CrossFit WOD
FITNESS

A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 2 – 15 Burpees
Minute 3 – 21 V-Ups

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

 

 

BootCamp WOD
INTENSITY

A.
MAX EFFORT REPS
90sec-60sec-30sec

A) Med Ball V-Ups
B) Russian KB Swings
C) Jump Squats
D) Seated DB Press

 *No rest b/n movements
*1 Min Rest b/n rounds
B.
7 MIN AMRAP
7 DB GTO
14 OHWL (1,2,3…)
28 Mountain Climbers

C.
TABATA Sit Ups