WEDNESDAY WOD May 17, 2017

16
May

WEDNESDAY WOD May 17, 2017

Your New Playground Has Arrived.

CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sitx 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

 

 

 

BootCamp WOD
INTENSITY

A.
“Lil Cindy”
5 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

B.
6 Min EMOM
Buy In: 4 Walkouts (no push up)
Rest of Min: M.E. Box Jumps

-2 min rest-

C.
6 Min EMOM
Buy In: 15 Mountain Climbers (1, 1, 2, 2, etc)
Rest of Min: M.E. X Sit Ups (1,2,3…)