WEDNESDAY WOD October 14, 2015

13
Oct

WEDNESDAY WOD October 14, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
4 sets of:
Deadlift x 4-6 reps @ 21X1 (increase load to a working set of 75%-80%)
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete 5 each of:
Hang Power Cleans x 5 reps (M-155#/W-105#)
100 Meter Run

 

 

CrossFit WOD
FITNESS

Workout of the Day
A.
3 sets of:
Deadlift x 6-8 reps @ 20X1 (705-75% range)
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

 

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press

*Compare to 9/30/15