WEDNESDAY WOD May 3, 2017

2
May

WEDNESDAY WOD May 3, 2017

 

CrossFit WOD
PERFORMANCE + FITNESS

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
(all loads at 5-10% heavier than previously)

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Strict Handstand Push-Ups (or L-Seated DB Presses)
20 Air Squats

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

 

 

BootCamp WOD
INTENSITY

A.
16 MIN AMRAP
250M Run/Row
4 Goblet Squat & Lunge
8 V Ups
16 Box Jumps / Step Ups

B.
4 MIN AMRAP
4/4 Elevated Single Leg Squats
16 Russian Twists

-1 Min Rest-

C.
4 MIN AMRAP
4 Heavy Thrusters
16 Mountain Climbers

 

 

 

 


Garnysh will be here today providing your meal prep for the week! Stop by from 5pm to 7:30pm and get some great meals to go!