WEDNESDAY WOD November 28, 2018

27
Nov

WEDNESDAY WOD November 28, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of AD Pro Bike (for calories)
60 Double-Unders
400 Meter Run

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each @ 30X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60 seconds

B.
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of AD Pro Bike (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
400 Meter Run

 

 

 

 

BootCamp WOD
INTENSITY

8 Rounds For Time:
Row 250 m
10 box jumps / step ups
10 kb swings
100m run