WEDNESDAY WOD March 7, 2018

6
Mar

WEDNESDAY WOD March 7, 2018

CrossFIt WOD
PERFORMANCE

A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips / Bar Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips / Bar Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

 

 

 

CrossFit WOD
FITNESS

A.
For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

 

BootCamp WOD
INTENSITY

A.
Warm Up (Not For Time)
400 M Run / 500m Row
-Then-
4 Rounds
5 Pushups
10 Squats
5 Hollow Rocks
5 Supermans

B.
EMOM for 8 Mins
5 KB Taters
10 Tuck Ups
Max DB Strict Press

C.
3 Rounds for Time
800m Run / 1000m Row
10 Pushups
40 Weighted Flutter Kicks
10 Jumping Squats