WEDNESDAY WOD October 19, 2016

18
Oct

WEDNESDAY WOD October 19, 2016

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CrossFit WOD
PERFORMANCE

A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Deadlift x 6-8 reps @ 30X1
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees

 

 

 

BootCamp WOD
INTENSITY

A.
For Time
800M RUN

-then-

3 Rounds
5 Pull Ups
5 Push Ups
5 Squats

-then-

400M RUN

-then-

3 Rounds

10 Dragonflies
10 Alt. Cross Body Plank K2E
10 Weighted Step Ups (1 KB, or 2 DB)

-then-

250 m Run

-then-

30 Burpees

B.
Alternating Tabatas
Criss Cross Jump Squats & Ball Slams