WEDNESDAY WOD May 29, 2019

28
May

WEDNESDAY WOD May 29, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side

Followed by…

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
50/40 Calories of AD Pro Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

CrossFit WOD
FITNESS

Warm-Up.
Spinal Segmentation Drill x 5 reps
Scapular CARs x 5 in each direction per side
Shoulder CARs x 5 in each direction per side

Followed by…

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

A.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

B.
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps

C.
For time:
50/40 Calories of AD Pro Bike
30 Burpees
20 Strict Pull-Ups

BootCamp WOD
BUILD 360

Coach Choice