WEDNESDAY WOD March 21, 2018

20
Mar

WEDNESDAY WOD March 21, 2018

CrossFit WOD
PERFORMANCE

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marchingx 20 reps
Interval 2 – Wall Climbx 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

 

 

 

CrossFit WOD
FITNESS

 

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaledx 10 reps
Interval 2 – Full Support Hold on Low Ringsx 20 seconds
Interval 3 – Handstand Marching on Box x 30 reps
Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.

 

 

 

BootCamp WOD
INTENSITY

x3 Sets of A & B

A.
5 min AMRAP
Row 400m buy in
-then-
AMRAP with remaining time
6 DB snatches
6 Abmat Sit-ups

– rest 2 min

5 min AMRAP
Run 400m buy in
-then-
AMRAP with remaining time
5 Weighted Step ups
5 Push-Ups

– rest 2 min