WEDNESDAY WOD October 12, 2016

11
Oct

WEDNESDAY WOD October 12, 2016

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CrossFit WOD
PERFORMANCE

A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

 

 

 

 

CrossFit WOD
FITNESS

A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters

 

 

 

 

BootCamp WOD
INTENSITY

A.
3 RFT
40 Wall Balls
20 Slam Balls
10 Burpee Box Jumps or Burpee Step Ups

*90 sec of Rest b/n rounds

B.
3 RFT
1 Min Plank
250M Run
30 Sec Plank
150M Run

*30 sec of Rest b/n rounds