WEDNESDAY WOD March 28, 2018

27
Mar

WEDNESDAY WOD March 28, 2018

CrossFit WOD
PERFORMANCE

A.
Three sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used last week  by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.

B.
For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Chest-to-Bar Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

 

 

BootCamp WOD
INTENSITY

28 min AMRAP
TEAMS OF 2
400m Med Ball Partner Run
30 Bar Dips – (switch at 5)
40 Med Ball Cleans – (switch at 10)
40 Plank Toe Touch -(switch at 10)
40 DB GTO -(switch at 10)
*Alternate every 5 or 10 reps