WEDNESDAY WOD November 8, 2017

7
Nov

WEDNESDAY WOD November 8, 2017

New Custom Steel Industrial Reception Desk almost complete!
CrossFit WOD
PERFORMANCE

A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds
Kettlebell Russian Swings x 25 reps
Rest 60 seconds

B.
Three rounds for time of:
10 Power Cleans (135/95 lbs or 55-65% 1RM)
20 Push-Ups
40 Double-Unders

 

 

CrossFit WOD
FITNESS

A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups

Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.

 

 

BootCamp WOD
INTENSITY

A.
4 RFT
400m Run (500m Row)
15 Goblet Squats
15 Bent Over DB Rows
1 Minute Rest

B.
9 Minute ALT EMOM
1) Max Effort Double Unders (Singles)
2) ME X-Situps (1,2,3…)
3) ME HR Pushups