WEDNESDAY WOD November 15, 2017

14
Nov

WEDNESDAY WOD November 15, 2017

CrossFit WOD
PERFORMANCE

A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

 

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings
15 Wall Ball Shots
10 Single-Arm Kettlebell Push Presses (5 each arm)

 

BootCamp WOD
INTENSITY

A.
For Time
27-21-15-9
KB Swings
Lateral Hop Burpees
(Over KB or DB)

*15 Minute Cap

B.
10 Minute EMOM
a) 15 Medball Cleans
b) 20 Floor DB or Plate Chest Press (AHAP)