WEDNESDAY WOD October 21, 2015

20
Oct

WEDNESDAY WOD October 21, 2015

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CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Deadlift
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B.
3 rounds for time:
20 Calories of Assault Bike (or 400 Meter Run)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 20X1 (75%-80%)
Rest 45 seconds
Single-Arm Dumbbell Strict Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
3 rounds for time:
20 Calories of Assault Bike (or 400 Meter Run)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Time cap: 12 minutes

 

 

BootCamp WOD
INTENSITY

Teams of Two
6 Min Relay AMRAP Stations

A.
100 m Row
10 Ball Slams

B.
5o m KB Farmer Carry
5 Seated Knee Tucks

C.
2 Rope Body Pulls
5 Burpees

D.
20 Doubles or Singles
10 Box Jumps

*one person completes a full round before tagging in their partner
*90 sec rest between stations
*stagger stations as needed