WEDNESDAY WOD May 10, 2017

9
May

WEDNESDAY WOD May 10, 2017

CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side

B.
In teams of three, perform three sets each for time of:
Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.

 

 

 

BootCamp WOD
INTENSITY

A.
“Fat Amy”
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 KB Swings (24/16kg)
10 Burpees
10 meter (32-ish feet) Bear Crawl
10 Burpees
20 KB Swings (24/16kg)
10 Burpees

B.
Tabata Trixter
3 Rounds of 20sec on, 10sec off
V Ups
Hollow Rocks
Mountain Climbers
Plank

Take 30 sec rest

-THEN-

Max effort Bridge hold

 

 

[youtube height=”HEIGHT” width=”WIDTH”]https://www.youtube.com/watch?v=K2BXeIKEYrI[/youtube]