WEDNESDAY WOD May 24, 2017

23
May

WEDNESDAY WOD May 24, 2017

 

PLEASE NOTE TODAY’S 6am CROSSFIT GROUP FITNESS CLASS IS CANCELLED. WE APOLOGIZE FOR ANY INCONVENIENCE THIS MAY HAVE CAUSED.

CrossFit WOD
PERFORMANCE

A.
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups

CrossFit WOD
FITNESS

A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

 

 

BootCamp WOD
INTENSITY

A.
For Time
50 Burpees

Then 5 Rounds of:
10 Wall Balls
10 DB Shoulder-to-Overhead
10 Pull-Ups
10 Box Jumps / Step Ups
10 Sit-Ups

Then
800 meter Run

B.
…PLANK OFF!

Max effort plank hold!